Palak Raita

Dr. Lakshmi K

PhD in Food Science & Nutrition

2 min read

Ease

3

Approx. Cost

INR 85

Serves

2

Cooking Time

15 Min

Ingredients list

Yoghurt: 2 cups

Finely chopped spinach leaves: 2 cups

Red chilli powder: 1/4 tsp

Roasted cumin powder: 1/2 tsp

Sugar: 1/2 tsp optional

Coarsely pounded peppercorns: 1/2 tsp

Salt to taste

Preparation


Step 1 :

Heat oil in a pan, add the cumin seeds and allow it to crackle.

Step 2 :

Add the chopped spinach and sauté it on a high flame until it becomes soft and most of the water is evaporated.

Step 3 :

Set the pan aside and let the spinach cool down.

Step 4:

In a bowl, whisk yoghurt, cumin powder, red chilli powder, black pepper and salt. Now fold in the cooled spinach into the yoghurt.

Refrigerate for 2 hours or serve as it is with hot parathas.

The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties, and are important for healthy eyesight, preventing macular degeneration and cataract.

Spinach is available all year round but is in season during the spring (March – June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.

Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.

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