Aloo Palak is one of those delicious, nutritious, North Indian recipes I fell in love with years ago, when I used to visit New Delhi. What I like the most about this dish is its simplicity. Though it does not use many spices, it is not short on flavor. Paired with hot rotis and a salad, it makes for a very delightful, wholesome meal.

 

Aloo (Potato)

 

On a recent drive back from a camping trip, my wife and I were listening to a very interesting podcast on potato. I was under the impression that potatoes originated in Europe. Now I know that Inca Indians in Peru were the first to cultivate potatoes, way back (5,000 to 8,000 BCE!). Spanish conquerors brought potato to Europe in the mid to late 1,500s. They found it easier to grow than oats and wheat and had a reasonable amount of nutrition. Now we know how popular potatoes are, in every cuisine of the world, more so in Indian cuisine. I love potato but I do realize it is carb heavy, so I eat it in moderation. While it is clearly not as nutritious as spinach, it still has decent nutrition.

 

Potato

Palak (Spinach)

 

Spinach is widely used in Indian recipes across all regions. From simple sautés to dals, soups, saags and so on, Indian cuisine incorporates a lot of spinach. Since it does not have any flavor of its own, it blends very well into any dish. Considering that it has so many health benefits, most importantly iron (remember Popeye the sailor?!), I always make sure I have several weekly meals that include spinach. Especially for vegetarians and vegans, it is important to make spinach a part of your meal.

 

Spinach

 

Aloo Palak

 

As I mentioned earlier on, this is a simple dish, with very few spices. Cumin seeds, dry chili peppers, garlic, onion, coriander powder, are the main source of flavors here (some recipes also use a pinch of asafetida). Of course, turmeric is ever-present in most Indian recipes. Cayenne pepper or red chili powder brings in some heat. You can go easy on that if you are cooking for kids. While I love spicy food, my tummy seems to have gotten less tolerant as I grow older. I am having to dial down on the heat ☹. I did not add garam masala to my recipe, but some recipes do. Since spinach cooks way faster than potato, I add it at the very end in this recipe. This helps retain its nutrients.

 

Why Is This Healthy?

Potatoes are a low-calorie diet, with a medium-sized baked potato containing only about 110 calories. They are a good source of vitamins C and B6, manganese, phosphorus, niacin and pantothenic acid. Spinach is low in calories, high in iron, fiber and antioxidants. It helps lower blood pressure and improve vision.

 

While you’re here, don’t forget to check out our delicious North Indian recipes:

 

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Aloo Palak

This popular North Indian spinach and potato recipe is delicious and nutritious! Paired with hot rotis and a salad, it makes for a very delightful, wholesome meal.
Course Main Course, Side Dish
Cuisine Indian
Keyword aloo, aloo palak, Cayenne Pepper, coriander powder, cumin seeds, Garlic, lime, Onion, Palak, Potato, spinach, turmeric powder
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 People
Calories 110kcal

Ingredients

  • 2 Cups Potato - Small pieces, unpeeled if organic
  • 4 Cups Spinach - Washed, roughly chopped
  • 2 Cloves Garlic - Fine cut
  • 1/2 Cup Onion - Long slices
  • 1/2 Teaspoon Turmeric Powder
  • 1/2 Teaspoon Red Chili Powder - Or cayenne pepper
  • 1 Teaspoon Coriander Powder
  • 1 Tablespoon Lime Juice
  • 1/2 Teaspoon Sea Salt - Or to taste
  • 1 Tablespoon Coconut Oil

Tempering

  • 1 Teaspoon Cumin Seeds
  • 2 Peppers Dry Red Chili

Instructions

  • Heat oil in pan and add cumin seeds and dry chili pepper. Once cumin seeds crackle, add garlic and brown it. Add onion, sauté for 2 to 3 minutes. Add turmeric, chili and coriander powder, mix well.
  • Add potato and salt. Mix well.
  • Set lid, let potatoes cook for a minute. Remove lid, stir and set lid back on. Repeat a few times to ensure potatoes are cooked.
  • Add spinach, mix well and set lid on. Cook for a couple of minutes. Remove lid, add lime juice, mix well.
  • Serve hot with fresh rotis and salad.

Video

Notes

Great with hot roti or steamed rice.
*Use organic ingredients wherever possible.
 

Nutrition

Nutrition Facts
Aloo Palak
Serving Size
 
150 g
Amount per Serving
Calories
110
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
6
g
38
%
Sodium
 
642
mg
28
%
Potassium
 
486
mg
14
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
3
g
6
%
Vitamin A
 
6057
IU
121
%
Vitamin C
 
24
mg
29
%
Calcium
 
95
mg
10
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

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