Wednesday, April 16, 2014

Healthy Saag Paneer recipe

I'm sure you've seen on Indian restaurant menus either Palak Paneer or Saag Paneer. It's actually never been my favorite, but then I found a recipe made with Kale and chickpeas and gave it a try and really enjoyed it! It made enough to be my lunch for the week at work.

Ingredients

  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1 tablespoon ginger root, minced
  • 1 teaspoon cumin seeds
  • 2 teaspoons garam masala 
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoon red pepper flakes
  • 10 oz of kale
  • ½ cup low-sodium vegetable broth
  • 1 cup unsweetened non-dairy milk
  • ¼ cup raw cashews
  • 2 tablespoons nutritional yeast
  • 2 tablespoons tomato paste
  • 1 can of chickpeas
  • Greek Yogurt

  • Directions

    1. Saute onion on a large skillet for 5 minutes, adding water by the tablespoon if needed to prevent sticking. 
    2. Add the garlic, ginger, and cumin seeds and cook for 1 minute. 
    3. Add the remaining spices and cook for another minute, stirring constantly to prevent burning. Reduce heat to medium. 
    4. Stir in the kale and vegetable broth. Cover and cook until the kale is bright green and tender, about 5 minutes, stirring occasionally. 
    5. While the kale is cooking, put the milk, cashews, nutritional yeast, and tomato paste in the blender and puree until smooth. 
    6. When the kale is done, add it to the blender and blend until smooth. 
    7. Transfer blended mixture back to the skillet and bring to a simmer.  
    8. Stir in chickpeas and continue simmering about 10 minutes. 
    9. Add salt to taste and serve over rice.

    Nutritional Analysis
    5 servings
    173 cal, 9g protein, 7g fiber




    I served this one serving of wild rice and a 2 TB of Fage 2% Greek Yogurt. So the total calorie count came to 334 cal, 18g of protein, 9g of fiber

    One serving of wild rice has 6g of protein! While white jasmine rice only has half that amount. Likewise wild rice has double the amount of fiber, is high in b-vitamins and manganese.

    Recipe Source: Fat Free Vegan



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