Corn Palak Subzi ( Healthy Subzi)


by
Corn Palak, widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn.


Added to 152 cookbooks   This recipe has been viewed 261529 times

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

Spinach 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, on the other hand, is known to 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.

This subzi 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 them 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 Subzi recipe with detailed step by step photos and video below.

Add your private note

Corn Palak Subzi ( Healthy Subzi) recipe - How to make Corn Palak Subzi ( Healthy Subzi)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
Show me for servings

Ingredients

For Corn Palak Subzi
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 tsp sugar
1/2 cup chopped coriander (dhania)
3 garlic (lehsun) cloves
2 green chillies
25 mm (1") piece of ginger (adrak)

For Serving With Corn Palak Subzi
phulkas or 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

    How to proceed
  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 hot with phulkas or parathas.

Corn Palak (Iron and Vitamin A rich Recipe) Video by Tarla Dalal's Team

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 per serving
Energy 97 kcal.
Protein 2.1 gm.
Carbohydrates 12.2 gm.
Fat 2.0 gm.
Vitamin A 1332.3 mcg.
Vitamin C 22.1 mg
Iron 0.7 mg
Folic Acid 40.2 mcg.

RECIPE SOURCE : Healthy SubzisBuy this cookbook

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Reviews