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A wholesome and flavorful Punjabi dish made with tender turnips and fresh spinach, cooked in a simple onion-tomato masala. It's a perfect everyday sabzi that pairs beautifully with roti or paratha.
For 4 servings
Heat mustard oil in a heavy-bottomed pan or kadai over medium heat until it's slightly smoking, then reduce the heat. Add cumin seeds and let them splutter for about 30 seconds. Add the asafoetida and stir for a few seconds.
Add the finely chopped onion and sauté for 6-8 minutes, stirring occasionally, until it turns soft and light golden brown.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
Add the tomato puree, turmeric powder, Kashmiri red chili powder, coriander powder, and salt. Mix well and cook the masala for 5-7 minutes, until it thickens and you see oil separating from the sides. If the masala starts to stick, you can add a splash of water.
Add the diced turnips and optional jaggery to the pan. Stir everything together for 2 minutes to coat the turnips well with the masala.
Pour in 1/2 cup of water, bring it to a simmer, then cover the pan. Reduce the heat to low and cook for 12-15 minutes, or until the turnips are fork-tender but not mushy. Stir once or twice in between.
Add the chopped spinach to the pan (in batches if needed). Mix it in and cook uncovered over medium heat for 5-7 minutes. The spinach will wilt and release water; continue to cook until most of the excess moisture has evaporated, resulting in a semi-dry consistency.
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A wholesome and flavorful Punjabi dish made with tender turnips and fresh spinach, cooked in a simple onion-tomato masala. It's a perfect everyday sabzi that pairs beautifully with roti or paratha.
This punjabi recipe takes 45 minutes to prepare and yields 4 servings. At 163.6 calories per serving with 4.19g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Sprinkle the garam masala over the sabzi and give it a final mix. Turn off the heat, garnish with fresh coriander leaves, and let it rest for 5 minutes before serving hot with roti or paratha.
For a richer, creamier texture, stir in 2 tablespoons of fresh cream (malai) or cashew paste at the end of cooking.
Add one medium potato, diced, along with the turnips for a more filling sabzi. You may need to adjust the cooking time slightly.
Add 100g of cubed paneer in the last 2-3 minutes of cooking for a protein boost.
Increase the number of green chilies or add a pinch of dried red chili flakes along with the other spices for extra heat.
Spinach is an excellent source of iron, Vitamin K, and Vitamin A, while turnips are packed with Vitamin C. This combination supports everything from bone health to vision and skin vitality.
Both turnips and spinach are high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a feeling of fullness, supporting weight management.
The high Vitamin C content from turnips and tomatoes, along with antioxidants from spices like turmeric, helps strengthen the immune system and protect the body against infections.
This sabzi is naturally low in calories and fat, making it an excellent choice for a healthy, guilt-free meal that doesn't compromise on flavor.
A single serving of Shalgam Palak Sabzi (approximately 1 cup or 240g) contains around 130-150 calories, making it a light and healthy main dish.
Yes, it is very healthy. It's packed with fiber from both turnips and spinach, rich in vitamins like Vitamin C, K, and A, and minerals like iron and potassium. It's also low in fat and calories.
Turnips can sometimes have a slightly bitter taste. To balance this, you can add a small amount of jaggery or sugar as mentioned in the recipe. A squeeze of lemon juice at the end can also help cut through the bitterness.
Absolutely. For a Satvik or Jain version, simply skip the onion and garlic. You can enhance the flavor by using a bit more ginger and adding a pinch of asafoetida (hing) to the hot oil.
Yes, you can use frozen spinach. Thaw it completely and squeeze out as much excess water as possible before adding it to the pan. Since it's already cooked, you'll only need to heat it through for 3-4 minutes.