Aloo Palak Recipe by Maria Ansari | Spinach and Potato Curry | Regional Heritage Food (Recipe)

Discover the authentic aloo palak recipe by Maria Ansari, a traditional Pakistani dish combining nutritious spinach and potatoes. Learn the easy cooking method, health benefits, and more.

Maria Ansari's Aloo Palak Recipe | Traditional Spinach and Potato Dish

Introduction

Aloo Palak, a delicious blend of spinach and potatoes, is a staple in many South Asian households. This dish is renowned for its rich nutritional profile and delightful taste. Spinach, also known as palak, is a powerhouse of iron and vitamins, making it an excellent choice for a healthy meal. Maria Ansari, a celebrated Pakistani chef known for her traditional recipes, presents a simple yet flavorful way to prepare Aloo Palak. This recipe is straightforward and uses readily available spices, making it an accessible and budget-friendly option for home cooks.

Improved Recipe

Ingredients:

• 1/2 cup Oil

• 1 kg Spinach Leaves, chopped

• 1/2 kg Potatoes, peeled and cubed

• 2 Onions, chopped

• 2 large Tomatoes, chopped

• 1 tbsp Red Chili Powder

• 1 tsp Turmeric Powder

• 1/2 tsp Salt (adjust to taste)

• 4 Green Chilies

• 1 glass Milk

• 1 tsp Garam Masala

Cooking Method:

1. Preparation:

• Heat oil in a skillet over medium heat.

2. Sautéing:

• Add chopped onions and fry until they turn light golden-brown.

• Add chopped tomatoes and sauté until they soften.

3. Spicing:

• Add red chili powder, turmeric powder, and salt.

• Cook until the tomatoes are fully softened and the spices are well incorporated.

4. Adding Vegetables:

• Add green chilies and sauté for a few minutes on high flame.

• Add the cubed potatoes and sauté for 5 minutes on high flame.

5. Cooking Spinach:

• Add the chopped spinach leaves, mix well, and then pour in the milk.

• Cover and cook on low flame for about 15 minutes, or until the spinach and potatoes are tender.

6. Finishing Touch:

• Uncover the skillet and cook on high flame to evaporate excess water.

• Add garam masala, stir well, and continue frying until the mixture is dry and well-cooked.

7. Serving:

• Serve hot with roti, paratha, or rice.

Calorie Information

• Approximately 200-250 kcal per serving (based on typical serving sizes and ingredients used).

Health Benefits and Precautions

• Spinach is rich in iron, calcium, and vitamins A, C, and K. It helps boost immunity, improve bone health, and support eye health.

• Potatoes provide essential nutrients such as potassium and vitamin C, and they are a good source of dietary fiber.

• Allergies: Individuals with lactose intolerance should be cautious of the milk used in the recipe. Alternatively, a dairy-free milk substitute can be used.

• Iron Absorption: While spinach is rich in iron, it also contains oxalates that can inhibit iron absorption. Pairing it with vitamin C-rich foods can help improve iron absorption.

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