Boost UR health with Sarson-Ka-Saag & Makki-Ki-Roti
Dr. Lakshmi KPhD in Food Science & Nutrition
3 min read
Sarson Ka Saag
- 200 g mustard leaves/ sarson ke patte
- 100 g spinach/palak
- 2 clove garlic, chopped
- 2 inch ginger, chopped
- 3 chillies
- ½ tsp salt
- 1 cup water
- 1 tsp maize flour/makki ka atta
- Pinch Asafoetida/Hing
- 1 onion, finely chopped
Makki Ki Roti
- ¼ cup maize flour/makki-ki-atta (50 g )
- ½ cup hot water or add as required
- ¼ teaspoon carom seeds (ajwain)
- Salt as required
- Ghee or oil as required for roasting
Step 1 :
Clean and chop the mustard leaves (sarson ke patte) and spinach (palak). Add the chopped leaves, 2 pods of garlic, 1 inch ginger, 2 chillies, ½ tsp salt to the boiling water. Once the leaves are soft, let the mixture cool, and mash the mixture in a blender or mixer.
Step 2 :
In a large kadai, heat 1 tbsp oil and saute the chopped garlic pods, ginger, green chilli and onion. Add the mashed leaves to the kadai, mix well and continue to cook for 4-5 minutes until completely done. Now, add 1 tbsp of makki ka atta to the mixture, mix well and cook until it thickens.
Step 3 :
In a mixing bowl, take maize flour, carom seeds and salt as required. Mix them together with a spoon. Heat 1 /4 cup of water separately in a pan until it boils. Add the hot water to the flour and knead it until smooth. Prepare medium sized balls with the dough.
Sprinkle some maize flour on the rolling board, place the dough ball on the board and gently roll it into rotis.
Spread some ghee or oil on a hot tawa. Put the roti on tawa or griddle. If U notice small cracks on roti, pat some water. Cook the roti well on both sides.
Serve the hot makki ki roti with sarson ka saag!
Health Benefits Of Sarson Ka Saag And Makki Ki Roti
The dish Sarsoon Ka Saag with Makki Ki Roti is the winter favourite of North-India. This dish contains 277 calories with low carbohydrates, high proteins and fibre. The fibre in the dish is about 14 grams which is helpful for digestion in the body.
Mustard greens: Mustard greens are beneficial than other greens because they contain rich amounts of Vitamin A, Vitamin C and Vitamin K. Having enough vitamin C and vitamin A in the body strengthens UR immune-boosting properties. Mustard greens also offer different minerals like iron and calcium. Study finds that the antioxidants in mustard greens, lutein and zeaxanthin, may benefit UR eye health. In addition, the important plant compounds and micronutrients in mustard greens may benefit the heart health.
Maize: The maize in Makki Ki Roti is a rich source of zinc and selenium. Zinc and selenium help boost the immunity. Also, they promote clear and tight skin. Maize contains about 73% of water, meaning it can provide better hydration. The fair amount of fiber in the corn can reduce the gut issues and promote healthy digestion.
Overall, this dish is great for women since it contains all the right Vitamins and Minerals for their health.
Before U consume this dish, make sure U are not on medicines such as Warfarin, or U do not have conditions such as Polycythaemia which may act as antagonist for Vitamin K. Since mustard is rich in Vitamin K, consult your nutritionist for suggestion if U have any of the above conditions.
Try this recipe and write us back on how it turned out! We are here to help U out with more interesting, healthy recipes!