Kashmiri Recipes

Click to View Map Haak (Kashmiri Spinach)       Serves 4-6 Ingredients 1/ 2 kg haak salt to taste 1 tsp zeera lal mirch powder and hari mirch (finely chopped) 10 gm oil (preferably mustard) 1 tsp sonth powder 1 tsp Methi dana 1 tsp haldi powder 1 tsp dhania powder 1 tsp sugar a pinch of hing 2 inch Piece ginger (crushed) 1 tsp succh bari   Method This is a leafy saag grown mainly in Kashmir but can also be grown in the plains during winter. It resembles the tender leaves of cauliflower. This saag is cooked whole, not cut like the others. The method is as follows: Heat the oil, add hing and all the masalas. Boil two cups of water and add the haak. Allow to simmer for twenty minutes. When it softens, add gur or sugar and remove from the fire after a few minutes. Make sure a little gravy remains. Haak is served with rice. NUTRIENT COMPOSITION PER SERVING MACRONUTRIENTS MICRONUTRIENTS Energy (Kcal) 62 Carotene  ( μg ) 6976 Protein (g) 2.56 Vitamin C (mg) 35.0 Carbohydrate (g) 5.17 Mg  (mg) 90.13 Fat (g) 3.39 Na  (mg) 73.13 Fibre (g) 0.81 K  (mg) 257.5 Minerals (g) 2.16 Mn  (mg) 0.84 Calcium  (mg) 91.9 Zn  (mg) 0.42 Phosphorus  (mg) 27.76 Cr  (mg) 0.008 Iron  (mg) 1.51