Palak and Mushroom (Spinach and Mushrooms)

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Serves 4

Ingredients

  • 300 g spinach, finely chopped
  • 20 button mushrooms, sliced
  • 4 cloves garlic, finely chopped
  • 1 tsp. ginger, finely chopped
  • 1 green chilli, finely chopped
  • 0.5 tsp coriander powder
  • 1 tsp. ground cumin
  • 1 tsp. mustard seeds
  • 1 tsp. cumin seeds
  • 1 red onions, finely chopped
  • 1 tsp. amchoor powder, (unripe green mango powder) available in Indian food shops
  • 0.5 tbsp vegetable oil
  • Salt to taste

Method

  1. Heat your oil in a medium sized pan and add your onion, ginger and garlic.
  2. Sauté for three minutes.
  3. Then add the green chilli, cumin and, mustard seeds.
  4. Add the green spinach and cook for 5 minutes.
  5. Now add the chopped mushrooms and salt to taste.
  6. Cook for a further 3 minutes.
  7. Add the garam masala and the amchoor powder, cooking for 2 to 3 three minutes more.
  8. The dish is now ready to serve.

Chefs Tips

  • Spinach is a great ingredient to cook with and include in your diet, as it has anti-inflammatory and anti cancer effects within the body.
  • The minerals in spinach help to alkalise the body, balancing the highly acidic diets most of us have which drain our energy levels, increase obesity and create many health problems.
  • Mushrooms are a great addition to the diet of those who have diabetes as they contain no fat, no cholesterol and are very low in carbs, yet high in protein, vitamins, minerals and fibre.
  • They also contain natural insulin and enzymes which help break down the sugar or starch in food.

Nutritional Value

(per serving)

Calories 107
Total Fat 9.2 gm
Saturated Fat 5.5 gm
Carbohydrates 7.2 gm
Fibre 2.1 gm
Protein 3.9 gm