How To Prepare Palak (Spinach) Tambuli

What are the benefits of Palak (Spinach)

According to the United States Department of Agriculture (USDA), a 100-gram of Spinach contains 28.1 micrograms of vitamin C, 34 % of the daily recommendation.

Spinach (Palak) is loaded with tons of nutrients and is low in calories. It is a super food.

Health benefits of consuming spinach include contrloing diabetes, lowering the risk of cancer, and improving bone health, as well as supplying minerals and multiple vitamins that can provide a range of different health benefits.

Contents:

A cup of Palak contains following :

Calories	7 gms
Protien	0.86 gms
Calcium	30 mgms
Iron	0.81 gms
Magnesium	24 mgms
Potassium	167 mgms
Vitamin A	2813 IUs
Folate	58 Micro gms

Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates. 

You have to consume spinach with vitamin C rich ingredients since Spinach has oxalic acid which inhibits the absorption of calcium and iron. Here in this Palak chutney we use tamarind which is a good source of Vitamin C.

Now lets see, how we can use this super food called, Palak/Spinach and prepare simple dish.

Ingredients for Palak Tambuli:

Ingredient	Quantity
Palak/Spinach	Handful
Grated coconut	1/2 cup
Salt	To taste
Curd	1/2 cup
Water	1/2 cup
Ghee	3 table spoon
Green chilli	2
Jeera	1 table spoon
Mustered seeds	1 table spoon
Black Pepper	10

How to prepare Palak Tambuli:

1. Heat the 1 table spoon of  ghee in a pan on medium low heat, once hot add black pepper, fry it.
2. Add cumin seeds. Fry it for few more seconds.
3. Add cut green chillies. Fry till chillies change colour
4. Cut Palak in to small pieces and wash thoroughly. Add to pan.
5. Cover it and cook the spinach on low heat until it is well cooked. ( it may take 5-7 minutes). Then turn off the heat.
6. Add coconut and mix it. Let it cool.
7. Grind the above mix along with salt and a little water to a fine taste. Then add curd and mix it well.
8. Transfer the tambuli to a bowl.

Seasoning:

1. Heat remaining ghee in a ladle on medium low heat.
2. Once hot, add mustard seeds, after it sputters add jeera. Fry it for few seconds and turn off the heat.
3. Add the seasoning to the tambuli and mix it well
4. Serve the Palak tambuli with rice or as raita to the pulav or chapati.

Note: This article first appeared on Shmoti