Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi


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Corn Palak Subzi ( Healthy Subzi)

4/5 stars  92% LIKED IT    12 REVIEWS 11 GOOD - 1 BAD

Added to 152 cookbooks   This recipe has been viewed 267282 times

Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn in this Corn Palak Sabzi.

Healthy Corn Palak Sabzi has palak and sweet corn. Palak is one of the fat-free ways of adding antioxidants antioxidants like vitamin C, vitamin A and folate. These together will work to keep your heart free of diseases.

Sweet Corn in Corn Palak Sabzi, on the other hand, is known to reduce reduce cholesterol levels and promote heart health.

Diabetics are advised to replace the sweet corn with low fat paneer due to the high glycemic load of sweet corn. That will convert the Sweet Corn Spinach Sabzi to a Paneer Palak Sabzi.

This Corn Palak Sabzi is a fairly good source of calcium which will aid in promoting bone strength. The fibre from spinach, sweet corn and tomatoes will help to cleanse your digestive tract too.

Enjoy Corn Palak Sabzi with whole wheat phulkas instead of maida based naan.

Try other healthy subzis like Tendli aur Matki ki Subzi and Hariyali Mutter.

Enjoy how to make Corn Palak Sabzi recipe with detailed step by step photos and video below.

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Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi recipe - How to make Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

For Corn Palak Sabzi
1 cup boiled sweet corn kernels (makai ke dane)
1/2 cup onion paste
1/2 cup tomato pulp
1/4 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp garam masala
1 tbsp oil
salt to taste
1/2 cup low fat milk , 99.7% fat-free

For The Spinach Purée (makes Approx. 3/4 Cup)
1 cup chopped spinach (palak)
2 tsp dried fenugreek leaves (kasuri methi)
1/2 cup chopped coriander (dhania)
3 garlic (lehsun) cloves
2 green chillies
25 mm piece of ginger (adrak)

For Serving With Corn Palak Subzi
phulkasor parathas
Method
For the spinach purée

    For the spinach purée
  1. Combine the spinach, dried fenugreek leaves ,sugar and ¼ cup of water, mix well and cook on a medium flame for few seconds.
  2. Allow it to cool completely and grind it in a mixer to a smooth purée along with coriander, garlic, green chillies and ginger. Keep aside.

How to proceed to make corn palak sabzi

    How to proceed to make corn palak sabzi
  1. Heat the oil in a non-stick pan, add the onion paste and sauté on a medium flame for 1 to 2 minutes.
  2. Add the tomato pulp and sauté on a medium flame for few seconds.
  3. Add the turmeric powder, coriander-cumin seeds powder, garam masala,mix well and cook on a medium flame for 1 minute.
  4. Add the prepared spinach purée, mix well and cook on a medium flame for 1 more minute.
  5. Add the salt and milk, mix well and cook on a medium flame for 1 to 2 minutes.
  6. Add the sweet corn kernels, mix well and cook on a medium flame for 1 minute.
  7. Serve the corn palak sabzi hot with phulkas or parathas.

Corn Palak Sabzi Video (Iron and Vitamin A rich Recipe)

Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi recipe with step by step photos

Like Corn Palak Sabzi

  1. Spinach and sweet corn is a lucious combination making the Corn Palak Sabzi is hit!! It is a super healthy recipes and can be served with Phulka, Roti or any Indian Bread. If you like the recipe given below are the links to similar healthy sabzi's :

Method for making Spinach Puree

  1. To make spinach puree for Corn Palak Sabzi, take a deep non stick pan and place spinach into it. 
  2. Add dried fenugreek leaves. 
  3. Further, add 1/4 cup of water.
  4. Mix well and cook on a medium flame for few seconds.
  5. Allow it to coool completely and transfer to a grinder.
  6. Add corainder to the jar. 
  7. Add garlic.
  8. Add green chillies. You can adjust the amount of chillies according to your preference of spice.
  9. Add ginger. 
  10. Grind it into a smooth puree and keep aside.

Method to make Corn Palak Sabzi

  1. To make Corn Palak Sabzi, heat the oil in a non-stick pan.
  2. Add the onion paste.
  3. Sauté on a medium flame for 1 to 2 minutes.
  4. Add the tomato pulp and sauté on a medium flame for few seconds.
  5. Add the turmeric powder.
  6. Add corainder-cumin seed powder. 
  7. Add garam masala. 
  8. Mix well and cook on a medium flame for 1 minute.
  9. Add the prepared spinach purée.
  10. Mix well and cook on a medium flame for 1 more minute.
  11. Add salt and milk.
  12. Mix well and cook on a medium flame for 1 to 2 minutes.
  13. Add the sweet corn kernels.
  14. Mix Corn Palak Sabzi well and cook on a medium flame for 1 minute.
  15. Serve Corn Palak Sabzi hot with phulkas or parathas. 

Corn Palak Sabzi – An Antioxidant Fare

  1. Corn Palak Sabzi – An Antioxidant Fare. Corn and Spinach is a very famous and loved combination. Nutritionally also it is a wise choice. Spinach is a store house of most antioxidants like vitamin A, vitamin C, lutein and Xanthene. On the other hand, tomatoes which are one of the major ingredients abounds in antioxidants like lycopene, vitamin C and folate. All these antioxidants work for a Healthy YOU. They are compounds which fight against the harmful free radicals in the body to keep inflammation at bay and reduce the chances of many chronic diseases like heart disease and cancer. Paired with palak in this subzi is sweet corn, which has heart-protective benefits as well. Remember to serve Corn Palak Sabzi  with whole wheat phulkas and not naan.
Accompaniments

Cauliflower and Paneer Lifafa Paratha 
Ghee Rice Recipe, How To Make Ghee Rice 
Missi Rotis, Rajasthani Missi Roti 
Oats Roti 
Onion Roti 

Nutrient values (Abbrv) per serving
Energy107 cal
Protein3.3 g
Carbohydrates14.5 g
Fiber2.5 g
Fat4.5 g
Cholesterol0 mg
Sodium32.3 mg

RECIPE SOURCE : Healthy SubzisBuy this cookbook

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Reviews

Corn Palak ( Healthy Subzi)
5
 on 12 Feb 17 12:07 PM


| Hide Replies
Tarla Dalal    Thanks for the feedback. We have added loads of images to this recipe and lots of health information.
Reply
17 Aug 19 04:09 PM
Corn Palak ( Healthy Subzi)
5
 on 12 Dec 16 10:40 AM


Hii I love this recipe but I don''t want fats in any recipe because my son is gaining weight so I''m preparing for him only so plz guide me
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Tarla Dalal    Hi Chhaya, try our healthy recipes for kids from the kids section. http://www.tarladalal.com/recipes-for-kids-corner-healthy-kids-recipes-342 Hope this helps.
Reply
12 Dec 16 10:54 AM
Corn Palak ( Healthy Subzi)
5
 on 24 Nov 16 08:12 PM


Love this recipe. it is simply yummy
Corn Palak ( Healthy Subzi)
5
 on 15 Sep 16 12:20 AM


i tried didn''t had coriander leaves, but it was great.
Corn Palak ( Healthy Subzi)
5
 on 18 Jul 16 06:28 PM


Super recipe great
| Hide Replies
Tarla Dalal    Hi Sudarshan, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you liked them. Happy Cooking !!
Reply
19 Jul 16 09:02 AM
Corn Palak ( Healthy Subzi)
5
 on 01 Jul 16 09:55 PM


Love this recipe...superb recipe..my husband loved it..
| Hide Replies
Tarla Dalal    Hi Foodie , we are delighted you loved the Corn Palak recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Reply
02 Jul 16 09:43 AM
Corn Palak ( Healthy Subzi)
5
 on 10 Apr 15 11:48 PM


Wonderful, came out better than expected. everyone was raving about it.
Corn Palak ( Healthy Subzi)
5
 on 17 Sep 14 06:05 AM


I have made this so many times . Love this recepie
Corn Palak ( Healthy Subzi)
2
 on 27 Jul 14 11:53 PM


Mine did not turn out very good..Maybe it had too much kasoori methi..
Corn Palak ( Healthy Subzi)
5
 on 28 Jan 13 03:44 PM


Excellent recipe.
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