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Aloo Palak Curry

Friday, March 10, 2017 Shubhangi Kumbhar 0 Comments


Aloo - Palak Curry

      
        Hello friends, This is pretty healthy, highly flavored and tasty Indian curry recipe. Aloo - Palak curry is easy to make, with minimal time to cook and full of nutrition. If you are searching for fiber rich diet food, then definitely choose this potato - spinach curry.

Preparation Time : 10 Minutes ; Cooking Time :15 Minutes ;
Total Time : 25 Minutes.

Ingredients :
  1. Spinach 2 cups, boiled
  2. Potato 2 small, chopped
  3. Onion 1 small, chopped
  4. Veg. Oil 3 tbsp
  5. Salt 1 tsp
  6. Red chilli powder 1 tbsp
  7. Garlic 6 clove.
  8. Pinch of asafoetida.






Recipe :
  1. Take a bowl, wash and add spinach into bowl, cook into microwave for about 4 to 5 minutes.
  2. Meanwhile, take a pan add 1 tbsp veg.oil add chopped potatoes and ½ tbsp chilli powder, saute and fry well. Saute till potato get little bit brown. Remove pan from flame.
  3. Now, take another frying pan, add 2 tbsp veg.oil, coarse chopped garlic, saute it till get brown color and now add chopped onions, saute it until onions get brown color.
  4. Now add ½ tbsp chilli powder, 1 tsp salt, pinch of asafoetida and boiled spinach. Saute it for 2 to 3 minutes on medium flame.
  5. After that add fried potatoes, mix all these ingredients well, saute it and keep covered for 4 to 5 minutes on low flame. Keep stirring occasionally.
  6. Turn off the flame, remove covered plate and it's ready to serve.
  7. Here, tasty, healthy and nutritious potato - spinach curry ready to serve. Serve it with chapatis or with rice.


Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Spinach boiled 2 cups (360 g)
82
14 g
1 g
10 g
Vit.A - 754%
Vit.C- 58%
Vit.B6- 40%
Sodium -10%
Potassium - 46%
Calcium - 48%
Iron - 70%
Magnesium - 78%
Potato 2 small (340g)
260
60 g
0.4 g
6.8 g
Vit.B6 - 50%
Vit.C - 110%
Potassium - 40%
Calcium - 4%
Iron - 14%
Magnesium - 18%
Onion small 1
28
7 g
0.1g
0.8 g
Vit.B6 - 5%
Vit.C -  8%
Potassium - 2%
Calcium - 1%
Magnesium - 1%
Garlic 6 cloves (18 g)
26
6 g
-
1.2 g
Vit.B6 - 5%
Vit.C - 4%
Potassium - 2%
Calcium - 2%
Iron - 2%
Red chilli powder 1 tbsp
19
3.7 g
0.9 g
1 g
Vit.A - 66%
Vit.B6 -5%
Potassium - 4%
Calcium - 1%
Iron- 7%
Magnesium - 3%
Salt 1 tsp
-
-
-
-
-
Sodium - 95%
Asafoetida 1 pinch
4
1 g
-
-
-
-
Veg.oil 3 tbsp
360
-
40.8 g
-
-
-

779 cal
91.7 g
43.2 g
19.8 g



Dietary Comments -
  • Calorie count based on a 2,000 calorie.
  • It makes 4 servings.
  • Complete recipe contains - 779 calories.
  • Per serving contains  194.75 calories, along with carbohydrates - 22.92 g, fats - 10.8 g, proteins - 4.95 g.

Health Benefits of Spinach and Potato :
  • The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure.
  • Spinach leaves are low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
  • It's recommended in diabetes, asthma and cancer prevention managements.
  • Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.
  • Healthy skin and hair - Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
  • Potatoes are an excellent source of vitamin C, potassium, vitamin B6, fiber, magnesium and antioxidants and are of fat, sodium and cholesterol-free.
  • The vitamin-C present in potatoes can help prevent diseases like scurvy, cracked lip corners, spongy and bleeding gums, and frequent viral infections.
  • Potatoes are high in carbohydrates, and thereby maintain good levels of glucose in the blood, that helps to proper functioning of brain.
  • It helps to prevents formation of kidney stones.

Best Time To Eat -
         It is good to eat aloo - palak curry for lunch and for dinner. Potato and spinach are good source of all the antioxidants, fiber and starch.
* Eat Healthy, Stay Healthy.

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