Punjabi Recipes
 
Sarson Ka Saag  
   
Serves 6

Ingredients

1 kg sarson (mustard greens, leaves & stems) finely chopped

2 green chilies finely chopped
1/4 kg spinach finely chopped 2 red chilies (Kashmiri)
150 gms. methi (fenugreek) (If using dried methi, use less) broken up 3 tbsp. corn meal
1onion, chopped 1 tbsp butter
a 2 cm. piece of ginger grated 4 tbsp. ghee (clarified butter)
5 cloves garlic, grated Salt to taste

Method
Add all the chopped greens to a large pan, and cook till the greens turn soft. Remove any excess water and mash the vegetables well, or puree them roughly in a food processor Heat 4 tbsps ghee and add ginger, garlic, green chilies and broken red chilies When the ginger and garlic turn a golden brown, add the mashed leaves. Season with salt, and cook for another 30 minutes Add cornmeal to the mixture, and stir occasionally (around another 20 mins or so), till the mixture becomes creamy - this serves to 'bind' the juices Brown chopped onions in a separate pan in some butter or ghee Serve hot, topped with the browned onions (and more butter if you want)

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

222

Carotene  ( μg )

4651.95

Protein (g) 9.74 Vitamin C (mg) 80.58
Carbohydrate (g) 14.73 Mg  (mg) 52.98
Fat (g) 13.83 Na  (mg) 44.93
Fibre (g) 2.24 K  (mg) 125.62
Minerals (g) 4.0 Mn  (mg) 0.39
Calcium  (mg) 393.4 Zn  (mg) 0.54
Phosphorus  (mg) 104.2 Cr  (mg) 0.01
Iron  (mg) 28.5    

Modification
Use oil instead of ghee
Reduce the amount of oil used for preparation

Ingredients

1 kg sarson (mustard greens, leaves & stems) finely chopped

2 green chilies finely chopped
1/4 kg spinach finely chopped 2 red chilies (Kashmiri)
150 gms. methi (fenugreek) (If using dried methi, use less) broken up 3 tbsp. corn meal
1onion, chopped 1 tbsp butter
a 2 cm. piece of ginger grated 5 tsp Oil
5 cloves garlic, grated Salt to taste

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

132

Protein (g) 10.53
Carbohydrate (g) 14.73
Fat (g) 3.83
Fibre (g) 2.35
Minerals (g) 7.38