Nothing says winter like hot off the griddle Makki di Roti aur Sarson da Saag. Make it bite sized, and you just doubled the fun, turning main course into appetizers!
Makki di Roti aur Saron da Saag are the true essence of Punjabi cuisine. Loaded with health benefits, rich in taste, these are a staple all across Punjab, and very popular all across India and Pakistan. This is a Vegan, Gluten Free dish, which is loaded with multitude of health benefits, can be called a nutritional bonanza. The fact that it is yummy to the core, is just an added bonus!
These are cherished year round, especially in winters due to it’s cold fighting benefits. Check out the benefits listed at the bottom of the post. For now, the recipes:
For Sarson da Saag:
I had blogged this recipe here.
Mustard greens – 3/4 bunch (substitute with Broccoli rabe if Mustard leaves not available)
Spinach – 1 bunch
leaves – 1/4 bunch
Onion – 1, medium
Ginger – 1/2″ piece
Garlic – 2-3 cloves
Green chilli – 1
Garam masala – 1/2 teaspoon
Turmeric – 1/2 teaspoon
Salt – to taste
Lemon juice – 1-2 tablespoons
Oil – 1 tablespoon (I also used Mustard oil, which is optional)
Baking soda – a pinch
Cornmeal – 2 teaspoons
- Wash all the green leafy vegetables and roughly chop it.
- Peel and finely chop onions, mince ginger, garlic, and green chilli.
- Heat water and add a pinch of baking soda. Add the green leafy vegetables and bring it to a boil.
- Do not cover the container. After that, let it simmer for 5-7 minutes.
- Remove from heat and instantly put the greens in a container filled with water and ice. The use of baking soda as well as putting the greens in a container filled with cold water is to maintain the rich green color of the veggies. Grind the greens into a smooth paste.
- Heat oil, add garlic, followed by ginger, green chillies, onions, each at an interval of about 30 seconds to a minute. Saute’ for about 5-7 minutes.Add the garam masala, salt, turmeric powder. Saute’ for another 2 minutes.
- Add the cornmeal to half a cup of cold water and make a smooth paste. Add it to the gravy. Saute’ for another 2 minutes. Add the green vegetable paste and let it cook for 5-7 minutes. Then turn off the heat.
For Makki di Roti:
Corn flour – 2 cups
Salt – to taste
Hot water – as needed, to knead a semi-stiff dough
- Combine all the above ingredients and make it into a semi-stiff dough. Knead well for 4-5 minutes to make it smoother, and then cover and leave it aside for about 15 minutes.
- Knead it for a minute again, when ready to make the rotis.
- Shape the roti either with hands, taking water into palms as needed, to make into a round disc. Alternatively, you can make it on a clean counter top, using a rolling pin. Since I made it into bite sized appetizers, I rolled big roti, and cut it with cookie cutter. Keep the roti medium-thick. This roti is very fragile till the time it cooks.
- Heat a griddle. If you have the clay type, traditional one, all the better. If not, a regular one works, preferably non-stick works just fine.
- Once the griddle is hot, put the rolled roti. Let it cook on medium heat on one side, flip over when it’s half cooked. Let it cook half way on the other side. It will take a bit of time in cooking, hence patience is required to let it cook. Once it’s half cooked on both sides, put it on direct medium heat and keep it moving and turning until it’s nicely crisp and cooked on both the sides.
- Brush it with butter (use olive oil for vegan version).
Serve it hot off the griddle, topped with hot Sarson da Saag, garnished with ginger, and onion, green chillies on the side! These served in a party will steal the show!
Storehouse of many phyto-nutrients that have health promotional and disease prevention properties, these Superfoods are a Nutritional bonanza.
- One of the highest among leafy vegetables, which provide vitamin K, which has a potential role in bone mass building function. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.
- An incredible source of vitamin-A which is an an essential nutrient for maintaining healthy mucus membranes and skin and is required for good eye-sight.
- Excellent source of vitamin-C, which is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
- Fresh mustard greens are an excellent source of several essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese.
- regular consumption is known to prevent arthritis, osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, asthma and certain cancers.
- Rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zea-xanthin. Indoles have proven benefits against certain cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
- Great source of folic acid, which has an important role in DNA synthesis. Very low in calories, contains a very good amount of fiber.
- This is a very nutrient-dense food, which is low in calories yet very high in vitamins, minerals and other phytonutrients.
- It’s an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
- Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. It contains at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.
- This is a heart-healthy food, which is an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
- The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals.
- Consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function.
- Lutein, a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration.
- It’s an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.
- Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
- Fenugreek helps prevent diabetes, improve digestion, lower cholesterol level, helps with weight loss, nourishes hair, prevents cancer.
- It is a great source of iron, and medicinal for curing anemia. It controls the hormonal level of insulin in the blood, is a rich source of Vitamin K and fiber. It is a great source of protein and nicotinic acid, which helps foster hair growth, and is good for the general health and shine of hair.
- It is rich in many essential minerals. Iron helps in the production of RBC cells and increases haemoglobin in the body. Potassium helps in lowering the blood pressure in the body.
- Health benefits of fenugreek includes anti-inflammatory properties. Thus, fenugreek can be helpful against arthritis. Fenugreek is also beneficial during flu and common cold.
Disclaimer: These are the general benefits listed, and are true in case of moderate consumption. Each food item reacts differently with different health conditions. So please do your own research before consuming it in big amounts.