Palak Baingan Ki Sabzi Recipe | Healthy Spinach & Eggplant Stir Fry | Quick Indian Vegan Side Dish
Palak Baingan Ki Sabzi is a wholesome and flavorful Indian stir-fry that brings together the earthy taste of tender eggplant (baingan) and the vibrant freshness of spinach (palak). This quick and easy-to-make vegan dish is perfect for busy weekdays, offering a delightful balance of textures and a medley of aromatic spices. The union of eggplant and spinach, cooked in mustard oil and flavored with cumin, garlic, and garam masala, makes this dish not only nutritious but also incredibly satisfying. Whether served with rotis, rice, or a side of boondi raita, Palak Baingan Ki Sabzi is sure to impress.
Cuisine: Indian
Course: Dinner
Diet: Vegetarian (Vegan)
Ingredients for Palak Baingan Ki Sabzi
| Ingredient | Quantity |
|---|---|
| Small Brinjal (Baingan / Eggplant) | 1, cut into wedges |
| Spinach Leaves (Palak) | 250 grams, roughly chopped |
| Mustard Oil | 1 tablespoon, for cooking |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Onion | 1, cut into wedges |
| Ginger | 1-inch piece, grated |
| Garlic | 4 cloves, finely chopped |
| Green Chillies | 2, finely chopped |
| Tomatoes | 2, quartered |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Red Chilli Powder | 1/2 teaspoon, adjust to taste |
| Garam Masala Powder | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Serves: 4
Instructions for Preparing Palak Baingan Ki Sabzi
Step 1: Cooking the Spinach
- Begin by heating 1 teaspoon of mustard oil in a large pan over medium heat.
- Once the oil is hot, add the roughly chopped spinach leaves along with a pinch of salt. Stir occasionally as the spinach wilts and softens.
- Cook for about 2-3 minutes until the spinach has completely softened.
- Remove the spinach from the pan and set it aside.
Step 2: Preparing the Baingan (Eggplant)
- In the same pan (or another pan if preferred), heat 1 tablespoon of mustard oil over medium heat.
- Add cumin seeds and allow them to crackle, releasing their flavor.
- Once the cumin seeds start to splutter, add the sliced onion, grated ginger, and finely chopped garlic. SautΓ© for about 2 minutes until the onions soften and become translucent.
- Add the eggplant wedges (baingan) along with a pinch of salt. Stir well to coat the eggplant with the spices.
- Cover the pan and cook the eggplant, stirring occasionally, until it becomes tender and soft (approximately 10-12 minutes). You should be able to prick through the eggplant with a fork.
Step 3: Adding the Spices and Tomatoes
- Once the eggplant is soft, add the quartered tomatoes, turmeric powder, red chili powder, garam masala powder, and coriander powder to the pan.
- Stir the mixture thoroughly to incorporate all the spices into the eggplant.
- Optionally, add a teaspoon of ghee for added richness, and let the masalas cook with the eggplant for another 5 minutes, allowing the tomatoes to break down and meld with the spices.
Step 4: Combining Spinach and Eggplant
- Once the eggplant and spices are well cooked, add the previously cooked spinach to the pan.
- Stir the spinach into the eggplant mixture, making sure everything is evenly combined.
- Taste and adjust the salt or spices as needed.
- Allow the Palak Baingan Ki Sabzi to simmer for another 3-4 minutes on high heat, ensuring that all the flavors meld together.
Step 5: Serving
- Turn off the heat and transfer the Palak Baingan Ki Sabzi to a serving dish.
- Serve hot with phulka (Indian flatbread) or steamed rice, along with a side of boondi raita for a complete meal.
Tips for the Best Palak Baingan Ki Sabzi
- Eggplant Selection: Choose small, tender brinjal (eggplant) for the best texture. Larger ones tend to be spongier and may absorb too much oil.
- Mustard Oil: Mustard oil gives this dish a distinct flavor, but if you prefer, you can substitute it with any vegetable oil of your choice.
- Adjust the Heat: Feel free to increase or decrease the number of green chilies based on your spice preference.
- Ghee for Richness: A spoonful of ghee at the end adds a rich, smooth finish, but itβs optional for a lighter version of the dish.
- Spinach Variations: If you have access to other leafy greens like fenugreek (methi) or mustard greens (sarson), feel free to mix them in for variation.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3 grams |
| Carbohydrates | 18 grams |
| Dietary Fiber | 6 grams |
| Fat | 5 grams |
| Saturated Fat | 1 gram |
| Sodium | 250 mg |
| Potassium | 650 mg |
| Vitamin A | 150% of RDA |
| Vitamin C | 20% of RDA |
| Calcium | 6% of RDA |
| Iron | 15% of RDA |
Palak Baingan Ki Sabzi is an excellent way to incorporate both greens and vegetables into your diet while keeping the dish light, flavorful, and nutrient-packed. It is ideal for a quick dinner, offering the goodness of spinach and eggplant, along with the warmth and aroma of traditional Indian spices. Whether you’re a seasoned cook or a beginner in the kitchen, this easy-to-follow recipe will surely become a family favorite.
