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Palak Rice recipe and it's Nutritious benefits .


In the realm of leafy greens, one particular vegetable stands out for its vibrant green color, distinct flavor, and numerous health benefits. We're talking about palak, also known as spinach a nutritional powerhouse that has been revered for centuries for its incredible nutritional profile. Whether you enjoy it in salads, soups, or as a side dish, palak offers a wide range of benefits that contribute to overall well-being. In this blog, we'll delve into the world of palak, its health benefits, culinary uses, and a nutritious palak rice recipe.

1.   Rich in Essential Nutrients: Palak is rich in essential nutrients like vitamins A, C, and K, folate, iron, magnesium, and calcium, which promote healthy vision, boost the immune system, support bone health, aid in digestion, and help in red blood cell production.

2.   Antioxidant Powerhouse:  Packed with powerful antioxidants palak helps to fight off free radicals in the body and protects the cells from damage and also lowers the risk of chronic diseases.

3.   Promotes healthy vision: Palak is rich in vitamin A, which is vital in maintaining good eyesight. Regular consumption of palak can prevent age-related vision problems and night blindness.

4.   Supports heart health: The folate and magnesium content in palak contribute to heart health. Magnesium helps regulate blood pressure and reduces cholesterol levels supporting proper heart rhythm.

5.   Enhances bone health: Palak's high calcium content makes it beneficial for maintaining strong bones and preventing osteoporosis.

6.   Boosts digestion: The fiber content in palak aids digestion and helps prevent constipation. It helps in the growth of good gut bacteria contributing to a healthy gut.

7.   Culinary versatility: Palak's uses in the kitchen make it a popular choice among chefs and home cooks. It can be used in various dishes, such as salads, stir-fries, smoothies, soups, and curries. Its mild, slightly earthy taste blends well with other ingredients, adding a nutritious punch to your meals.

PALAK RICE RECIPE

Ingredients:

  • 1 cup basmati/Jeera/Sonamasuri rice
  • 2 cups fresh palak leaves, washed, chopped, and grinded
  • 1 cup methi/fenugreek leaves washed and chopped
  • 1 Cup Mint/Pudina leaves washed and chopped
  • 1 cup coriander/cilantro leaves washed and chopped
  • 1 onion, finely chopped
  • 2 tomatoes, finely chopped
  • 2 green chilies, slit
  • 1-inch ginger, grated
  • 3 cloves of garlic, minced
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • Whole gram Masalas (1/2inch Cinnamon stick,4 cloves, 5 cardamon pods,2 pulao leaves)
  • 1/2 teaspoon garam masala
  • 1 teaspoon coriander powder
  • 1 cup grated coconut
  • Salt to taste
  • 2 tablespoons oil or ghee (clarified butter)
  • Fresh cilantro leaves for garnish

Instructions:

  1. Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.
  2. Heat oil or ghee in a large pan or pot over medium heat. Add cumin seeds and whole grama masalas and let them fry.
  3. Add the chopped onions and sauté until they turn translucent.
  4. Add grated ginger, minced garlic, or ginger garlic paste, and slit green chilies. Sauté for a minute until the raw smell disappears.
  5. Add the chopped tomatoes and cook until they soften.
  6. Add turmeric powder, coriander powder, red chili powder (if using), and salt. Mix well.
  7. Add the chopped mint and coriander leaves and fry till they change color.
  8. Grind the palak leaves along with the grated coconut and add the mixture to the fan and fry it.
  9. Add the soaked and drained rice to the pan. Mix gently to combine the rice with the spinach mixture.
  10. Pour 2 cups of water into the pan and bring it to a boil.
  11. Reduce the heat to low, cover the pan with a tight-fitting lid, and let the rice cook for about 15-20 minutes or until the rice is fully cooked and the water is absorbed.
  12. Once the rice is cooked, turn off the heat and let it sit covered for 5 minutes. Then, fluff the rice gently with a fork.
  13. Garnish with fresh cilantro/coriander leaves and serve hot.

Tip:  To enhance the taste of the rice you can also add cauliflower and raw green peas.

Enjoy your flavorful and nutritious Palak Rice as a main course or as a side dish with raita or pickle.


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