Spinach in Yogurt Sauce

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

Suggestions


Are you looking for a quick and delicious vegetarian dish that’s both satisfying and packed with flavor? Look no further than this delightful Spinach in Yogurt Sauce! In just 20 minutes, you can whip up a vibrant and nutritious meal that serves six, making it perfect for family dinners or gatherings with friends.

This dish is not only gluten-free but also a fantastic way to incorporate leafy greens into your diet. The combination of fresh spinach and creamy yogurt creates a rich, tangy sauce that beautifully complements the spices. The mustard and cumin seeds add a delightful crunch and depth of flavor, while the optional curry leaves and green chile bring an aromatic touch that elevates the dish to new heights.

Whether you’re a seasoned cook or a kitchen novice, this recipe is simple to follow and requires minimal equipment. The result is a warm, comforting dish that can be served on its own or as a side to your favorite Indian-inspired meals. Plus, it’s versatile enough to be made ahead of time, allowing you to enjoy the flavors without the fuss on busy days.

So, gather your ingredients and get ready to impress your taste buds with this Spinach in Yogurt Sauce. It’s a delightful fusion of health and taste that you won’t want to miss!

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