INGREDIENTS (250 ml cup)
- Chopped and blanched spinach – 1 cup
- Chopped fenugreek (methi) leaves – ½ cup
- Boiled sweet corn – ½ cup
- Ghee – 1 teaspoon
- Cardamom – 3 pieces
- Cloves – 2 pieces
- Bay leaf – 1 piece
- Salt to taste
- Garam masala – ½ teaspoon
FOR THE WHITE GRAVY
- Ghee – 2 teaspoon
- Chopped onions – 1 cup
- Finely chopped ginger – 1 teaspoon
- Finely chopped garlic – 1 teaspoon
- Finely chopped green chillies – ¼ cup
- Broken cashew nuts – 1 tablespoon
- Whisked curd – ½ cup
- Salt to taste
METHOD OF PREPARATION
- Heat one teaspoon ghee in a wok, add chopped onions and sauté it till it turns translucent.
- Add the ginger, garlic, green chillies, and cashew nuts. Mix well and cook on medium flame for about one minute. Remove from heat and let it cool.
- Blend all the ingredients well.
- Transfer the paste into a bowl, add the curd, salt and mix it well.
- Heat the remaining ghee in a pan, add the cardamom, cloves, bay leaf and sauté it on medium flame for few seconds.
- Add the white gravy and sauté it for a while (one minute).
- Add spinach, fenugreek, sweet corn, salt, ½ cup of water, mix well and cook on medium flame for two to three minutes. Stirring occasionally.
- Add garam masala and stir the gravy well for thirty seconds and remove it from heat.
- Have it with hot parantha or roti.
- Spinach is a leafy vegetable which is nutritious and has low fat content. Spinach is a good source of niacin and zinc. It is also rich in protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- 100 grams of fenugreek leaves contains 49 calories of energy, 1 gram of dietary fiber, 4 grams protein, 395 mg calcium, 51 mg phosphorus and 2 mg iron.
- 100 grams of sweet corn kernels contain about 86 calories and are mainly composed of simpler carbohydrates like glucose and sucrose. It has high levels of beta carotenes and vitamin A. It is also a good source of flavonoid antioxidant, ferulic acid.