spinaach- curry

Its has been a busy week or two especially after the Indian monsoon season approaching , and seasonal festival  of mirgam , bonalu & jaathra , hence the delay in my updating of the blog , but now that all the festival's are over , we are back to blogging about the one thing we love and live for thats food .
Today's dish is spinach curry  not suppose to be Indian , why you ask because is supposed to have originated in middle east Asia , then from there it went to European Mediterranean regions and the far east  , hence i am mentioning it here in south Indian cuisine, cause now its an integral part of Indian cuisine .Well enough of history lets go on & make the dish then .

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CATEGORY: Main Course      

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INGREDIENTS:
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• Spinaach -400gms
  
• Methi or Fenugreek  -3 catta
  
• Green chilies -10-15
  
• Ginger-garlic-1tbsp
  
• Onions-3
  
• Salt
  
  

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METHOD:
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Take some water add salt to it , now wash the spinach with this salt water, this washes away all the germs and other insects .Now wash Fenugreek with fresh water, cut the all the 2 vegetables and mix them together,now finely chopp the onions take a pan and put about 3 tbsp's of oil into it , add the finely chopped onions to it after they go brown ,add the vegetables , ginger garlic paste , also the green chili paste, to it . Now cover & cook (the vegetables should always be covered & cooked only, this preserves the colour and taste from going away) on medium flame till the water from vegetables evapourates and oil starts coming from the sides , now before taking the curry off the flame & add salt to it & mix well . let it cook for another 5 mins

fianllay take it off the flame , garnish & serve.

NUTRITIONAL VALUE:
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SPINACH


The good: 
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

The bad: This food is high in Sodium.




FENUGREEK


The good: This food is low in Sodium, and very low in Cholesterol. It is also a good source of Protein, Magnesium, Copper and Manganese, and a very good source of Dietary Fiber and Iron.

Read More http://nutritiondata.self.com/facts/spices-and-herbs/189/2#ixzz1T08nPY7Q


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