Recipes · Indian · Main Courses
Sarson da Saag (Punjabi Mustard Greens)
One serving has 302 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (843%), vitamin C (221%), vitamin A (102%), copper (52%), pyridoxine (50%) and folate (46%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (431 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 180 g Mustard greens, raw
- 60 g Spinach, raw
- 15 g Cornmeal, white
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 5 g Chili peppers, green, raw
- 40 g Onions, raw
- 40 g Tomatoes, raw
- 10 g Ghee
- 8 g Butter, unsalted
- 1.2 g Salt
- 60 g Water
Method
- Wash the mustard greens and spinach well and chop roughly.
- Put the greens in a pot with the water and half the ginger and garlic, and simmer covered 20-25 minutes until completely soft.
- Blend the cooked greens coarsely, not silky-smooth, and return to the pot; whisk in the cornmeal to thicken and simmer 10 more minutes, stirring so it doesn't catch.
- Melt the ghee in a small pan and fry the remaining ginger, garlic, chopped onion, green chili and tomato until soft and starting to brown.
- Stir this tempering into the greens, season with salt and simmer 5 more minutes.
- Top with the butter just before serving, letting it melt over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 302 kcal | 14% |
| Carbohydrates | 31.3 g | |
| Water | 367 mL | |
| Fiber | 9.2 g | 31% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.34 g | |
| Lysine | 0.18 g | |
| Methionine | 0.07 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.17 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.19 g | |
| Histidine | 0.09 g | |
| Fat | 17.9 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 0.97 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.61 g | |
| Saturated | 10.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 42.8 mg | |
| Calcium | 297 mg | 30% |
| Copper | 0.47 mg | 52% |
| Iron | 5.6 mg | 31% |
| Magnesium | 124 mg | 40% |
| Manganese | 0.79 mg | 44% |
| Phosphorus | 186 mg | 27% |
| Potassium | 1,269 mg | 27% |
| Selenium | 5 µg | 9% |
| Sodium | 559 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.65 mg | 50% |
| Folate (vitamin B9) | 185 µg | 46% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 26.3 mg | 6% |
| Vitamin A | 712 µg | 102% |
| Vitamin C | 166 mg | 221% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.6 mg | 37% |
| Vitamin K | 759 µg | 843% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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