Sauteed Spinach
A quick and nutritious North Indian style sautéed spinach, lightly spiced and perfect for a healthy breakfast.
For 1 serving
Thoroughly wash the fresh spinach leaves and roughly chop them. Mince the garlic clove and finely chop the green chili.
TIPEnsure spinach is well-drained to avoid excess water in the pan.Heat mustard oil in a small non-stick pan or skillet over medium heat. Once hot, add the cumin seeds and let them splutter for a few seconds.
TIPUse a non-stick pan to minimize oil usage effectively.Add the minced garlic and chopped green chili to the pan. Sauté for about 30 seconds until the garlic turns fragrant and lightly golden.
TIPBe careful not to burn the garlic, as it can turn bitter.Add the chopped spinach and the tiny pinch of salt to the pan. Stir everything well to combine, then cover the pan and cook for 2-3 minutes until the spinach wilts down.
TIPSpinach reduces significantly in volume when cooked, so don't overcrowd the pan initially.Remove the lid, give it a final stir, and serve your healthy sautéed spinach immediately as a light breakfast side or main.
TIPAvoid overcooking spinach to retain its vibrant color and maximize nutrient content.
What to keep in mind.
2 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra layer of flavor, you can add a pinch of asafoetida (hing) along with the cumin seeds.
- 2This dish is best enjoyed fresh, right after cooking, to savor its delicate flavors and textures.
Adapt it for your goals.
Higher Protein
To boost protein, add 50g of crumbled paneer or firm tofu along with the spinach and cook until heated through.
Different GreensDifferent Greens
Substitute spinach with other leafy greens like kale, fenugreek leaves (methi), or Swiss chard for a different flavor profile and nutrient boost.
Lower FatLower Fat
Reduce the amount of mustard oil to 1 teaspoon and use a non-stick pan to minimize fat content without compromising flavor.
Why this is on our healthy list.
High in Fiber
Spinach is an excellent source of dietary fiber, aiding digestion and promoting a feeling of fullness, which can support weight management.
Rich in Vitamins
This dish provides a good amount of Vitamin K and Vitamin A from spinach, essential for bone health and vision respectively.
Antioxidant Properties
Garlic and spinach both contain antioxidants that help protect body cells from damage caused by free radicals.
Frequently asked questions
Yes, you can use frozen spinach. Thaw it completely and squeeze out excess water before adding it to the pan to prevent the dish from becoming watery.