One of the most popular and revered vegetables in the world, spinach or 'palak' as it is called in India, is a powerhouse of nutrition. It is packed with iron, calcium, vitamins A, C, and K, and antioxidants that boost your bone health, immunity, and vision. It also has a high fibre content that aids digestion and helps you manage your weight and gut health.
Multiple studies suggest that this leafy green's diverse medicinal properties extend to potential cancer prevention and blood pressure regulation. Moreover, spinach's antioxidants, including lutein and zeaxanthin, are believed to promote eye health and reduce the risk of age-related macular degeneration.
Try these 6 quick spinach recipes for a healthy boost:
Spinach shorba: Heat olive oil in a pot. Sauté cumin seeds, chopped onions, minced garlic, and grated ginger until fragrant. Add spinach leaves and sauté until wilted. Pour in vegetable or chicken broth, simmer for 5-7 minutes. Blend until smooth, season with coriander powder, salt, and pepper. Serve hot, garnished with a dollop of butter.
Spinach paratha: Mix whole wheat flour, washed and chopped spinach leaves, grated ginger, raw turmeric, chopped green chillies, and salt in a bowl. Gradually add water and knead into a smooth dough. Divide into balls, roll into circles, and cook on a pan with ghee or oil until golden brown spots appear on both sides.
Spinach soup: Sauté chopped onions and garlic until softened. Add diced broccoli and cook briefly. Pour in vegetable broth, bring to a boil, and simmer with spinach leaves until both broccoli and spinach are tender. Blend until smooth, season with salt and pepper. Serve hot, optionally topped with a swirl of olive oil or a dollop of butter.
Spinach pakodas: Prepare a batter with channa flour (besan), add chopped spinach leaves, spices (like cumin, coriander, and chili powder), grated ginger, finely cut green chillies, salt, and water. Mix well and drop spoonfuls into hot oil. Fry until golden brown and crispy. Drain excess oil on paper napkins and serve hot.
Spinach-cheese sandwich: Finely chop washed spinach and mix it with cheese in a bowl. Season with oregano, chili flakes, and a pinch of salt. Layer this flavorful blend between slices of bread. Toast the sandwich in a sandwich maker or frying pan until the cheese melts and the bread achieves a golden-brown crunch.
Spinach-beetroot salad: Toss together chopped spinach leaves, shredded beetroots, some nuts or seeds (like roasted almonds, flaxseeds or sesame seeds), and a drizzle of lemon dressing. Mix well and serve for a colourful, nutrient-rich salad.
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