Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mustard greens, chopped | 520 g | Pungent, Bitter · Heating |
| Fresh bathua (lambsquarters), chopped | 180 g | Whole culinary ingredient |
 Spinach, chopped | 180 g | Astringent, Sweet · Cooling |
 Ghee | 24 g | Sweet · Cooling |
 Fresh ginger | 7 g | Pungent · Heating |
 Garlic | 6 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Fine cornmeal | 18 g | Sweet · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash the mustard greens, bathua, and spinach thoroughly and chop them.
- Simmer the greens with ginger, garlic, salt, and water until completely tender.
- Mash the greens to a rustic puree, leaving a little texture.
- Sprinkle in the cornmeal and cook on low heat for eight minutes, stirring so it does not catch.
- Finish with warm ghee and serve the saag hot.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Punjabi sarson ka saag tradition)
Long-cooked winter greens and a little cornmeal give sarson ka saag its characteristic body. Vata: serve with ghee and a soft grain. Pitta: reduce ginger and garlic. Kapha: retain the greens-forward portion and modest ghee.
USDA Nutrition Facts for Sarson Ka Saag
| Nutrient | Per 100g | Per Serving (1 serving (330g)) |
|---|---|---|
| Energy (Calories) | 42 kcal | 137 kcal |
| Protein | 2.3 g | 7.5 g |
| Total Carbohydrates | 4.6 g | 15.1 g |
| Dietary Fiber | 2.2 g | 7.3 g |
| Total Sugars | 0.6 g | 2.0 g |
| Total Fat | 2.2 g | 7.3 g |
| Calcium | 103.0 mg | 339.8 mg |
| Iron | 1.23 mg | 4.05 mg |
| Magnesium | 30.4 mg | 100.3 mg |
| Phosphorus | 43.1 mg | 142.4 mg |
| Potassium | 297 mg | 980 mg |
| Sodium | 173 mg | 571 mg |
| Zinc | 0.27 mg | 0.89 mg |
| Copper | 0.13 mg | 0.44 mg |
| Manganese | 0.24 mg | 0.81 mg |
| Selenium | 0.9 µg | 2.9 µg |
| Vitamin C | 42.5 mg | 140.2 mg |
| Vitamin A (RAE) | 218.0 µg | 719.2 µg |
| Vitamin E | 1.15 mg | 3.80 mg |
| Vitamin K | 167.5 µg | 552.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.44 mg |
| Niacin (Vitamin B3) | 0.63 mg | 2.09 mg |
| Vitamin B6 | 0.15 mg | 0.49 mg |
| Folate (DFE) | 35.6 µg | 117.5 µg |
| Choline | 3.5 mg | 11.5 mg |
