Palak Raita (Spinach Curd)

1. Beat yogurt in a bowl and keep aside.

2. Heat oil in a pan, add red chillies powder, salt, black pepper powder and wait for a second.

3. Add onions and sauté till tender.

4. Now add spinach and sauté for at least 5 minutes on medium heat.

5. Allow the mixture to cool down a little and then add gently into the yogurt bowl.

6. Mix,allow it to rest for a few minutes and enjoy with stuffed Indian breads or spiced rice.

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Nutrient	Quantity
Total fats	13.0434 g
Protein	2.2737 g
Carbohydrates	17.8857 g
Energy	187.674 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1986 g
Water	143.1799 g
Aspartic acid	0.2133 g
Calcium, Ca	57.69 mg
Lutein + zeaxanthin	27.284 g
Fiber, total dietary	3.8838 g
Carotene, beta	40.564 g
Niacin	0.2386 mg
Vitamin A, RAE	108.762 g
Arginine	0.1819 g
Riboflavin	0.0521 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.007 g
Glutamic acid	0.4854 g
Sodium, Na	7.576 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2887 g
Total lipid (fat)	13.0434 g
Manganese, Mn	0.793 mg
Fructose	2.0746 g
Proline	0.0877 g
Fatty acids, total saturated 16:0	3.4281 g
Fatty acids, total saturated 8:0	0.147 g
Sucrose	1.5849 g
Choline, total	13.1342 mg
Sugars, total	6.8134 g
Serine	0.0543 g
Fatty acids, total saturated 10:0	0.3211 g
Fatty acids, total saturated 18:0	1.5646 g
Vitamin B-6	0.2055 mg
Selenium, Se	1.0254 g
Ash	0.7665 g
Fatty acids, total saturated 18:1 undifferentiated	3.2539 g
Pantothenic acid	0.2625 mg
Phenylalanine	0.0623 g
Copper, Cu	0.1237 mg
Betaine	0.5694 mg
Thiamin	0.0787 mg
Retinol	105.472 g
Methionine	0.0085 g
Iron, Fe	0.7827 mg
Carbohydrate, by difference	17.8857 g
Phosphorus, P	54.052 mg
Folate, total	31.182 g
Tocopherol, gamma	0.3018 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	0.92 g
Alanine	0.0632 g
Cholesterol	32.768 mg
Valine	0.0612 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.007 g
Fatty acids, total saturated 18:2 undifferentiated	0.3403 g
Glycine	0.0611 g
Carotene, alpha	0.552 g
Glucose (dextrose)	3.163 g
Fatty acids, total saturated 14:0	1.2884 g
Zinc, Zn	0.328 mg
Isoleucine	0.0414 g
Fatty acids, total saturated 12:0	0.3618 g
Fatty acids, total polyunsaturated	0.5459 g
Fatty acids, total saturated 14:1	0.0007 g
Leucine	0.0901 g
Tocotrienol, alpha	0.1031 mg
Vitamin A, IU	421.194 IU
Folate, DFE	31.182 g
Tryptophan	0.0256 g
Vitamin C, total ascorbic acid	11.84 mg
Phytosterols	28.232 mg
Galactose	0.0069 g
Fatty acids, total polyunsaturated 18:1 c	0.0298 g
Fatty acids, total saturated 6:0	0.2451 g
Tyrosine	0.0464 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	9.271 g
Fatty acids, total saturated	8.0575 g
Histidine	0.0307 g
Fatty acids, total monounsaturated	3.7325 g
Threonine	0.0465 g
Folate, food	31.182 g
Cryptoxanthin, beta	1.15 g
Vitamin E (alpha-tocopherol)	0.4382 mg
Magnesium, Mg	23.866 mg
Lysine	0.0764 g
Potassium, K	295.374 mg
Cystine	0.0131 g
Fluoride, F	3.3332 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Oil	1 tablespoon	112.128	0	12.7334
Spinach	2 bunches	0	0	0
Onion	1	64	14.944	0.16
black pepper	2 teaspoons	11.546	2.9417	0.15
Red Chili Powder	1 teaspoon	0	0	0
plain yogurt	6 cups	0	0	0