Lighter Sarson ka Saag
This Lighter Sarson ka Saag offers a nutritious twist on the traditional Punjabi classic, blending mustard greens with spinach and using Greek yogurt for a creamy texture without heavy fats. It's a vibrant, flavorful dish that's both comforting and healthy.
For 4 servings
Thoroughly wash the mustard greens and spinach. Bring a large pot of salted water to a rolling boil. Add the mustard greens first and blanch for 5-7 minutes until tender. Add the spinach for the last 2 minutes. Drain the greens very well, pressing out as much excess water as possible.
Transfer the blanched and squeezed greens to a blender. Add the Greek yogurt, half of the grated ginger, and the chopped green chilies. Blend until mostly smooth, adding a splash of water (up to 1/4 cup) if needed to achieve a creamy consistency. Set aside.
Heat the vegetable oil or ghee in a large pan or kadai over medium heat. Add the cumin seeds and let them splutter for 15-20 seconds. Then add the minced onion and sauté until it turns golden brown, about 5-7 minutes.
Add the remaining grated ginger and minced garlic to the pan. Sauté for another 1-2 minutes until fragrant, being careful not to burn the garlic. Stir in the turmeric powder and coriander powder, cooking for 30 seconds until aromatic.
Pour the blended greens mixture into the pan with the sautéed aromatics. Stir well to combine. Add the salt and garam masala. Bring the mixture to a gentle simmer.
Reduce the heat to low, cover the pan, and let the saag simmer for 10-12 minutes, stirring occasionally, allowing the flavors to meld and the saag to thicken slightly. Adjust seasoning if necessary.
Serve the Lighter Sarson ka Saag warm. It pairs wonderfully with makki di roti (corn flatbread), whole wheat rotis, or brown rice. Garnish with a dollop of fresh Greek yogurt or a tiny drizzle of ghee if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeeze the greens thoroughly after blanching; excess water can dilute the flavor and make the saag watery. You can even press them between paper towels.
- 2Adjust the amount of green chilies to your preferred spice level. For a milder version, remove the seeds or use fewer chilies.
- 3For a smoother texture, blend the greens longer. For a slightly chunkier, more rustic saag, blend for a shorter duration.
- 4Don't skip the simmering step; it's crucial for the flavors to deepen and meld, transforming the raw taste of the greens into a rich, cohesive dish.
Adapt it for your goals.
Vegan Version
Replace Greek yogurt with an equal amount of unsweetened cashew cream or a plant-based yogurt alternative for a delicious vegan option.
Added ProteinAdded Protein
Stir in some crumbled paneer or pan-fried tofu cubes during the last 5 minutes of simmering for an extra protein boost and textural contrast.
Smoky FlavorSmoky Flavor
For a subtle smoky depth, add a pinch of smoked paprika along with the other dry spices in the tempering.
Why this is on our healthy list.
Rich in Vitamins and Minerals
Mustard greens and spinach are excellent sources of Vitamin K, Vitamin A, Vitamin C, and folate, essential for bone health, vision, and immune function.
High in Fiber
The abundant fiber content from the greens aids in digestion, promotes gut health, and helps in maintaining healthy blood sugar levels.
Lean Protein Boost
Using Greek yogurt significantly increases the protein content of the dish compared to traditional versions, contributing to satiety and muscle maintenance without adding excessive fat.
Frequently asked questions
Yes, Sarson ka Saag often tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
