Spinach in Yogurt Sauce

Vegetarian
Gluten Free
Health score
37%
Spinach in Yogurt Sauce
20 min.
6
119kcal

Suggestions


Discover the delightful flavors of Spinach in Yogurt Sauce, a vibrant vegetarian dish that is not only gluten-free but also a feast for the senses. This quick and easy recipe, ready in just 20 minutes, is perfect for busy weeknights or as a stunning side dish for your next gathering. With its creamy yogurt base and the earthy goodness of fresh spinach, this dish is both nutritious and satisfying.

The magic begins with the aromatic spices that elevate the simple ingredients to new heights. Brown mustard seeds and cumin seeds create a fragrant tempering that infuses the dish with warmth and depth. The optional fresh curry leaves add a unique touch, while the green chile provides just the right amount of heat to tantalize your taste buds. Each bite is a harmonious blend of flavors, making it a standout addition to any meal.

Not only is this dish a treat for your palate, but it also boasts a healthy profile, with only 119 calories per serving. Packed with protein and healthy fats, it’s a guilt-free indulgence that you can enjoy without hesitation. Whether served warm as a main course or as a side to complement your favorite Indian dishes, Spinach in Yogurt Sauce is sure to impress your family and friends. Dive into this culinary adventure and savor the rich, comforting flavors that this recipe has to offer!

Ingredients

  • teaspoon brown mustard seeds 
  • teaspoon cumin seeds 
  • 10  curry leaves fresh
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, slit lengthwise with stem end intact
  • 0.5 small onion chopped
  • cup yogurt plain greek-style (not )
  • 0.1 teaspoon pepper red hot
  • servings salt 
  • pound pkt spinach finely chopped
  • 3.5 tablespoons vegetable oil divided
  • tablespoons water 

Equipment

  • frying pan
  • pot

Directions

  1. Heat 2 tablespoons oil in a 5- to 6-quart heavy pot over medium heat until it shimmers. Cook onion, stirring occasionally, until tender, about 7 minutes.
  2. Add spinach, chile, 2 tablespoons water, and 3/4 teaspoon salt and cook, uncovered, stirring occasionally, until spinach is wilted, 3 to 5 minutes.
  3. Remove from heat and stir in yogurt.
  4. Heat remaining 1 1/2 tablespoons oil in a small heavy skillet over medium-high heat until it shimmers, then cook mustard seeds until they begin to pop and/or turn gray, then add cumin seeds and red pepper flakes and cook, stirring, until cumin seeds brown, about 30 seconds more.
  5. Add curry leaves (if using), covering skillet immediately for a few seconds, then stir spice mixture into spinach mixture. Season with salt.
  6. Serve warm.
  7. •Indian ingredients can be mail-ordered from Kalustyans.com.•Chile can be removed during cooking when the dish is spicy enough for your taste.•Spinach-yogurt mixture, without spiced oil, can be made 1 day ahead and chilled. Reheat before proceeding with recipe.

Nutrition Facts

Calories119kcal
Protein11.94%
Fat68.95%
Carbs19.11%

Properties

Glycemic Index
13.83
Glycemic Load
0.83
Inflammation Score
-10
Nutrition Score
26.982608734266%

Flavonoids

Luteolin
0.56mg
Isorhamnetin
0.29mg
Kaempferol
4.86mg
Myricetin
0.27mg
Quercetin
4.19mg

Nutrients percent of daily need

Calories:119.14kcal
5.96%
Fat:9.66g
14.85%
Saturated Fat:2.12g
13.26%
Carbohydrates:6.02g
2.01%
Net Carbohydrates:3.91g
1.42%
Sugar:2.73g
3.03%
Cholesterol:5.31mg
1.77%
Sodium:299mg
13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.76g
7.53%
Vitamin K:379.9µg
361.81%
Vitamin A:7209.03IU
144.18%
Vitamin B3:19.77mg
98.86%
Folate:346.53µg
86.63%
Vitamin C:56.14mg
68.05%
Manganese:0.7mg
35.06%
Magnesium:66.97mg
16.74%
Vitamin E:2.24mg
14.91%
Potassium:500.58mg
14.3%
Calcium:136.06mg
13.61%
Iron:2.32mg
12.9%
Vitamin B2:0.21mg
12.1%
Vitamin B6:0.17mg
8.49%
Fiber:2.11g
8.46%
Phosphorus:79.93mg
7.99%
Copper:0.11mg
5.47%
Vitamin B1:0.08mg
5.1%
Zinc:0.67mg
4.49%
Vitamin B12:0.15µg
2.52%
Selenium:1.74µg
2.49%
Vitamin B5:0.22mg
2.16%
Source:Epicurious