Spinach In Spicy Yoghurt (Palak Raita)

1. Clean and wash spinach.

2. Discard the stems.

3. Steam over low heat until tender.

4. Drain well and chop finely.

5. Heat oil in a small pan.

6. Fry mustard seeds until they start spluttering.

7. Then add cumin, fenugreek and corriander seeds.

8. Stir well.

9. Fry until fenugreek (methi) seeds turn golden brown.

10. Remove from heat.

11. Add red chilli powder and salt.

12. Cool slightly.

13. Stir in yoghurt.

14. Mix well.

15. Add spinach.

16. Mix thoroughly.

17. Chill.

18. Sprinkle little corriander powder on top.

19. Serve chilled.

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Nutrient	Quantity
Total fats	127.6231 g
Protein	743.5939 g
Carbohydrates	1319.2483 g
Energy	7668.4705 kCal
Fatty acids, total saturated 18:3 undifferentiated	9.4866 g
Water	31118.0537 g
Aspartic acid	0.0555 g
Calcium, Ca	70911.593 mg
Lutein + zeaxanthin	9.408 g
Fiber, total dietary	946.4298 g
Carotene, beta	65.41 g
Niacin	228.9906 mg
Vitamin A, RAE	167278.9395 g
Arginine	0.0482 g
Riboflavin	31.4077 mg
Fatty acids, total saturated 20:1	9.4545 g
Glutamic acid	0.0889 g
Sodium, Na	7093.4095 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5767 g
Total lipid (fat)	127.6231 g
Manganese, Mn	137.4894 mg
Proline	0.0291 g
Fatty acids, total saturated 16:0	9.0995 g
Fatty acids, total saturated 8:0	0.2847 g
Choline, total	6.2275 mg
Sugars, total	0.0473 g
Serine	0.0263 g
Fatty acids, total saturated 10:0	0.6391 g
Fatty acids, total saturated 18:0	4.108 g
Vitamin B-6	51.658 mg
Selenium, Se	270.6973 g
Ash	472.8313 g
Fatty acids, total saturated 18:1 undifferentiated	14.3603 g
Pantothenic acid	60.0776 mg
Phenylalanine	0.0237 g
Copper, Cu	25.3691 mg
Thiamin	22.9738 mg
Retinol	210.944 g
Methionine	0.0081 g
Iron, Fe	508.5577 mg
Carbohydrate, by difference	1319.2483 g
Phosphorus, P	9474.085 mg
Folate, total	53663.7645 g
Fatty acids, total saturated 4:0	0.8259 g
Fatty acids, total saturated 22:1 undifferentiated	29.3625 g
Alanine	0.0215 g
Cholesterol	65.536 mg
Valine	0.0253 g
Fatty acids, total saturated 18:2 undifferentiated	10.7969 g
Glycine	0.0257 g
Fatty acids, total saturated 14:0	2.5621 g
Zinc, Zn	57.6092 mg
Isoleucine	0.0274 g
Fatty acids, total saturated 12:0	0.7154 g
Fatty acids, total polyunsaturated	20.2836 g
Leucine	0.0394 g
Vitamin A, IU	3342063.444 IU
Folate, DFE	53663.7645 g
Tryptophan	0.0082 g
Vitamin C, total ascorbic acid	43875.5952 mg
Phytosterols	4.846 mg
Fatty acids, total saturated 6:0	0.489 g
Tyrosine	0.0177 g
Vitamin B-12	0.0026 g
Vitamin K (phylloquinone)	2.315 g
Fatty acids, total saturated	20.992 g
Histidine	0.0144 g
Fatty acids, total monounsaturated	54.4696 g
Threonine	0.0199 g
Folate, food	53663.7645 g
Vitamin E (alpha-tocopherol)	0.7867 mg
Magnesium, Mg	3729.6595 mg
Lysine	0.0368 g
Potassium, K	151613.379 mg
Cystine	0.0076 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Oil	2 tablespoons	224.256	0	25.4669
Spinach	225	7425	1316.25	101.25
Red Chili Powder	0.5 teaspoon	0	0	0
Cumin Seed	1 teaspoon	7.875	0.929	0.4677
fenugreek seed	0.5 teaspoon	5.9755	1.0795	0.1186
plain yogurt	1000	0	0	0
coriander seed	1 teaspoon	5.364	0.9898	0.3199
black mustard seed	1 teaspoon	0	0	0