Spinach Curry
Lunch • India
How to Make Spinach Curry (Traditional & Healthy Version)
Spinach Curry, known as Palak Curry across North India, is a vibrant and wholesome vegetarian dish that celebrates the rich flavors of fresh spinach (palak) and aromatic Indian spices. This classic curry is a staple in Punjabi households, often enjoyed with piping hot phulkas or jeera rice. With its creamy texture and subtle spice, Spinach Curry offers a comforting meal that’s both nourishing and deeply satisfying. Spinach Curry holds a special place in Indian cuisine, especially during winter months when fresh greens are abundant in local markets. It is not only a popular everyday lunch but also makes frequent appearances during festivals such as Navratri and Holi, where light and sattvic meals are preferred. The dish is remarkably adaptable, with regional variations in the use of spices and sometimes the addition of paneer (paneer palak) or potatoes (aloo palak). Its simple preparation, rich taste, and health benefits make Spinach Curry a beloved choice for all age groups, perfect for those seeking authentic Indian flavors in a health-conscious way.
Ingredients(for 1 medium bowl (approx. 200g) per serving)
- 4 cups Fresh spinach leaves (palak) (washed and roughly chopped)
- 1 medium Onion (finely chopped)
- 1 large Tomato (finely chopped)
- 1 tsp Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chilli (finely chopped; adjust to taste)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1 tsp Coriander powder (dhaniya)
- 2 tbsp Low-fat curd (dahi) (optional for creaminess) - optional
- to taste Salt
- 1 tsp Mustard oil
Instructions
- 1
Blanch the spinach leaves in boiling water for 2 minutes, then immediately transfer them to ice-cold water to retain their green color.
4 minutes
Blanching keeps the spinach vibrant and preserves nutrients.
- 2
Drain the spinach and blend it into a smooth puree using a mixer or hand blender.
3 minutes
Add a splash of water if needed for smooth blending.
- 3
Heat mustard oil in a kadhai or deep pan. Add cumin seeds and let them splutter.
2 minutes
Mustard oil adds traditional North Indian flavor; heat it well to reduce pungency.
- 4
Add chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chilli; sauté for another minute.
5 minutes
Fry onions well for depth of flavor.
Why This Dish is Healthy
This Spinach Curry recipe is ideal for a health-conscious diet, utilizing fresh greens, minimal oil, and no heavy cream. It supports weight management, is diabetic-friendly, and is high in vitamins and minerals. By avoiding refined ingredients and including whole foods, it fits perfectly in balanced Indian meals. The dish is naturally gluten-free and can be made vegan by omitting curd.
Spinach Curry is a powerhouse of nutrients, rich in dietary fiber, iron, folate, vitamin C, vitamin K, and antioxidants. The use of minimal oil and fresh vegetables keeps it low in calories and saturated fat. Spinach provides plant-based protein and essential minerals like magnesium and potassium, making it beneficial for heart health, immunity, and bone strength. The addition of curd boosts calcium and probiotics.
Pro Tips
- 💡Tip 1: Always blanch spinach to preserve its color and nutrition.
- 💡Tip 2: Use mustard oil for authentic North Indian aroma, but you may substitute with olive oil for a milder taste.
- 💡Tip 3: Adding curd gives creaminess without extra calories – ensure it’s at room temperature to prevent curdling.
Storage & Serving
Store leftover Spinach Curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. Avoid freezing to preserve flavor and texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
