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Suva Palak Methi Sabzi | Iron-Rich Leafy Vegetable Stir-fry | Healthy Greens Bhaji | Dill Spinach Fenugreek vegetable |
Tarla Dalal
16 June, 2018
Table of Content
Suva Palak Methi Sabzi | Iron-Rich Leafy Vegetable Stir-fry | Healthy Greens Bhaji | Dill Spinach Fenugreek vegetable |
Suva Palak Methi Sabzi: A Powerhouse of Iron and Good Health
The Suva Palak Methi Sabzi, a vibrant and aromatic Leafy Vegetable Stir-fry, is a brilliant showcase of nutrition and flavor. This traditional Indian bhaji masterfully combines three powerful greens: Dill leaves (Suva), Spinach (Palak), and Fenugreek leaves (Methi). Beyond its complex, earthy taste, this dish is a culinary champion for health, featuring a rich profile of vitamins, minerals, and dietary fiber. The subtle spice base, built from cumin seeds, mustard seeds, asafoetida, and a paste of ginger, garlic, and green chili, provides a comforting warmth that complements the greens perfectly.
The Secret Behind Its Iron-Rich Status
This sabzi is renowned as an Iron-Rich dish, a critical factor for maintaining energy and healthy blood function. The primary sources are the spinach (palak) and fenugreek (methi) leaves, both of which are excellent plant-based sources of iron. Iron is essential for producing hemoglobin, which transports oxygen throughout the body. The small amount of tomatoes and the use of green chilli paste also contribute to the overall nutrient profile by providing Vitamin C, which is vital as it significantly enhances the body's absorption of non-heme iron from the leafy greens.
A Beneficial Choice for Diabetics
The Suva Palak Methi Sabzi is a smart addition to a diabetic-friendly diet. The high content of dietary fiber, mainly from the greens and the inclusion of chana dal (split Bengal gram), helps slow down the digestion and release of glucose into the bloodstream. This prevents the sharp spikes in blood sugar levels that can be challenging for diabetics. Furthermore, fenugreek leaves (methi), in particular, are scientifically recognized for their potential to improve glucose metabolism and control blood sugar, making this a particularly helpful choice.
Nutritional Support During Pregnancy
For pregnancy, this sabzi offers a vital combination of nutrients essential for both mother and baby. The high iron and folate content from the leafy greens, especially spinach and fenugreek, is crucial. Folate is necessary for the healthy development of the baby’s brain and spinal cord, preventing birth defects. Additionally, the fiber content helps combat common pregnancy-related issues like constipation, while the calcium and other vitamins support bone health.
Promoting Heart Health
This green stir-fry is excellent for heart health due to its composition. It is naturally low in unhealthy fats and features a high concentration of fiber, which helps lower LDL ("bad") cholesterol levels, reducing the risk of cardiovascular disease. The inclusion of dill leaves (Suva) is also beneficial; dill contains compounds that have been linked to potential anti-inflammatory and cholesterol-lowering properties. Overall, the abundance of antioxidants and phytonutrients in all the greens supports healthy blood pressure and protects the heart muscle.
The Simple, Flavorful Preparation
The preparation method ensures maximum nutrient retention and flavor. After soaking the protein-rich chana dal to soften it, the dish begins by tempering the spices—cumin seeds, mustard seeds, and asafoetida—in oil. The combination of the three greens—dill leaves, spinach, and fenugreek—is added next, covered, and gently cooked down to release their moisture and concentrate their flavor. The addition of the chana dal with water allows it to cook and tenderize alongside the aromatics, creating a wholesome, thick texture, finalized by the fresh bite of tomatoes and simple spices like turmeric and coriander powder.
Tags
Soaking Time
2 hours
Preparation Time
15 Mins
Cooking Time
21 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
36 Mins
Makes
3 servings
Ingredients
for Suva Palak Methi Sabzi
3/4 cup chopped dill leaves
2 cups chopped spinach (palak)
1 cup finely chopped fenugreek leaves (methi) leaves
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp asafoetida (hing)
1/4 cup chana dal (split Bengal gram)
1/2 tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
1/2 tsp green chilli paste
1/2 cup finely chopped tomato
1/4 tsp turmeric powder (haldi)
1/2 tsp coriander (dhania) powder
salt to taste
Method
for Suva Palak Methi Sabzi
- Combine the chana dal with enough hot water and soak for 2 hours. Drain and keep aside.
- Heat the oil in a deep non-stick pan, add the cumin seeds, mustard seeds and asafoetida and sauté on a medium flame for 30 seconds.
- Add the dill leaves, spinach and fenugreek and mix well. Cover with a lid and cook on a medium flame for 4 minutes, while stirring occasionally.
- Add the chana dal, ginger paste, garlic paste, green chilli paste and ¾ cup of water and mix well. Cover with a lid and cook on a medium flame for 12 minutes, while stirring occasionally.
- Add the tomatoes, turmeric powder, coriander powder and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve Suva Palak Methi Sabzi immediately.
Suva Palak Methi Subzi recipe with step by step photos
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To make Suva Palak Methi Sabzi, Add the 1/4 cup chana dal (split Bengal gram) in a deep bowl with enough hot water.
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Cover it with a lid and keep aside to soak for 2 hour.
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Drain and keep aside.
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Heat the 2 tsp oil in a deep non-stick pan, add the 1 tsp cumin seeds (jeera), 1/2 tsp mustard seeds ( rai / sarson) and 1/4 tsp asafoetida (hing) and sauté on a medium flame for 30 seconds.
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Add the 3/4 cup chopped dill leaves, 2 cups chopped spinach (palak) and 1 cup finely chopped fenugreek leaves (methi) leaves and mix well. Cover with a lid and cook on a medium flame for 4 minutes, while stirring occasionally.
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Add the chana dal (split Bengal gram), 1/2 tsp ginger (adrak) paste, 1 tsp garlic (lehsun) paste, 1/2 tsp green chilli paste and ¾ cup of water and mix well. Cover with a lid and cook on a medium flame for 12 minutes, while stirring occasionally.
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Add the 1/2 cup finely chopped tomato, 1/4 tsp turmeric powder (haldi), 1/2 tsp coriander (dhania) powder and salt to taste, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Serve Suva Palak Methi Sabzi immediately.
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Nutrient values (Abbrv)per plate
| Energy | 115 cal |
| Protein | 5.2 g |
| Carbohydrates | 13 g |
| Fiber | 5 g |
| Fat | 4.7 g |
| Cholesterol | 0 mg |
| Sodium | 49.4 mg |
Click here to view Calories for Suva Palak Methi Subzi
The Nutrient info is complete
jdoshi612
Nov. 8, 2016, 8:28 a.m.
The combination of Suva Palak and Methi works really well. It is easy to make just that the cleaning of leafy greens is hectic so, I clean and store them in the fridge.
