Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mustard greens, washed and chopped | 420 g | Pungent, Bitter · Heating |
 Spinach leaves, washed and chopped | 320 g | Astringent, Sweet · Cooling |
 Cornmeal, finely ground | 45 g | Sweet · Heating |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Garlic cloves, thinly sliced | 10 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Ghee, for tempering | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 600 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 600 ml (about 2 1/2 cups) water for Punjabi Mustard Spinach Saag; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the mustard greens until nearly tender. Maintain gentle medium heat for 5–7 minutes, stirring every 4 minutes, until the leaves wilt but still retain their color.
- Add the spinach and cook until both collapse completely. Maintain low heat for 3–5 minutes, stirring every 5 minutes, until the leaves wilt but still retain their color.
- Work the fine cornmeal into the pot a little at a time and mash the greens to a coarse, thick saag. Take 7–9 minutes over steady low heat, using the stated texture and aroma as the final guide.
- Brown the sliced garlic and grated ginger in ghee, stir the tempering into the greens. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Season after a final simmer. Maintain medium-low heat for 9–11 minutes, stirring every 4 minutes, until the aroma is rounded and the stated texture is reached.
- Rest Punjabi Mustard Spinach Saag for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Mustard greens and spinach create a warming winter saag with a rustic texture Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Punjabi Mustard Spinach Saag
| Nutrient | Per 100g | Per Serving (1 serving (357g)) |
|---|---|---|
| Energy (Calories) | 38 kcal | 137 kcal |
| Protein | 1.8 g | 6.6 g |
| Total Carbohydrates | 4.9 g | 17.4 g |
| Dietary Fiber | 1.7 g | 6.0 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 1.8 g | 6.3 g |
| Calcium | 59.0 mg | 210.6 mg |
| Iron | 1.19 mg | 4.25 mg |
| Magnesium | 32.0 mg | 114.2 mg |
| Phosphorus | 36.0 mg | 128.5 mg |
| Potassium | 253 mg | 902 mg |
| Sodium | 135 mg | 483 mg |
| Zinc | 0.28 mg | 0.99 mg |
| Copper | 0.10 mg | 0.34 mg |
| Manganese | 0.23 mg | 0.82 mg |
| Selenium | 1.1 µg | 3.9 µg |
| Vitamin C | 27.1 mg | 96.9 mg |
| Vitamin A (RAE) | 161.6 µg | 577.0 µg |
| Vitamin E | 1.14 mg | 4.08 mg |
| Vitamin K | 184.1 µg | 657.2 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.52 mg | 1.86 mg |
| Vitamin B6 | 0.13 mg | 0.45 mg |
| Folate (DFE) | 47.7 µg | 170.3 µg |
| Choline | 5.1 mg | 18.3 mg |
