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Sodium: 384 mg

GF, LF

Mixed Greens

Punjabi Saag

PREP : 10 minutes

COOK :30 minutes

MAKES : 10 servings

SERVING SIZE : ½ cup

Saag means any type of greens. When this dish is made with mixed greens, it is associated with the state of Punjab. It is made with two to four different greens, mixed together, slow cooked, blended to a smooth consistency, and served with fresh corn or wheat roti (flatbreads).

1 (16-ounce) package frozen chopped

mustard greens, or fresh mustard

greens

2 cups fresh spinach, finely chopped, or 1 cup

frozen chopped spinach

2 cups collard greens, finely chopped, or 1

cup frozen chopped collard greens

1 cup onion, coarsely chopped

2 teaspoons ginger, peeled and chopped

½ teaspoon turmeric

1 teaspoon salt

3 cups water, divided

3 tablespoons besan or cornmeal

SEASONING (CHOUNK)

2 tablespoons canola or vegetable oil

1 teaspoon cumin seeds

3-4 dried red whole chiles

½ teaspoon cayenne pepper, or to taste

1. In a heavy skillet, add the chopped greens, onion, ginger, turmeric, salt, and 1 cup water. Bring to a boil on medium-high heat. Reduce heat and simmer for 10 minutes. Set aside to cool.

2. In a blender, grind half of the greens at a time. Grind the greens for just a few seconds, using the pulse button if available. You want the greens to blend together, but do not grind too fine. Add water as needed to grind easily.

3. Mix besan with ¼ cup water. Set aside.

4. Return pureed greens to the skillet. Add besan mixture and remaining 1¾ cups water. Cover and bring to a boil. Reduce heat and simmer for 20 minutes, stirring occasionally. (VERY IMPORTANT: Before stirring, remove the skillet from the heat and carefully remove the lid. The saag tends to splatter and can burn.) Remove from heat. Transfer to a serving dish.

5. Prepare seasoning: Heat oil in a small fry pan over medium heat. Add cumin seeds and red chiles. Cook for a few seconds until seeds turn golden brown. Remove from heat and add cayenne pepper. Drizzle seasoning over greens. Serve hot.

NUTRITION INFORMATION PER SERVING:

Calories: 51; Total Fat: 2 g (Saturated Fat: 0 g);

Carbohydrate: 5 g; Protein: 2 g; Fiber: 2 g;

Sodium: 254 mg

GF

Seasoned Zucchini

Sukhi Lauki

PREP : 10 minutes

COOK : 10 minutes

MAKES : 4-6 servings

SERVING SIZE : ½ cup

Bottle gourd, or lauki, has a similar texture to zucchini and is a good substitute in this dish. I use zucchini (available year-round) most of the time and lauki when in season and readily available. It is a nice accompaniment to a simple dal and rice meal. Cook only until tender for a fresh taste.

2 pounds zucchini or bottle gourd (lauki)

1 tablespoon canola or vegetable oil

1 teaspoon cumin seeds

½ teaspoon turmeric

¾ teaspoon salt

¼ teaspoon cayenne pepper, or to taste

2 teaspoons ground coriander

¼ cup water

½ teaspoon garam masala (page 24)

1 teaspoon lemon or lime juice

2 tablespoons cilantro, chopped

1. Trim zucchini ends and slice in two lengthwise. Then cut into ½ -inch thick pieces. If using bottle gourd, peel and cut into ½ -inch thick 1-inch pieces. Set aside.

2. Heat oil in a nonstick fry pan on medium-high heat. Add cumin seeds and cook for a few seconds until golden brown. Add zucchini and stir.

3. Stir in turmeric, salt, cayenne pepper, and coriander.

4. Add water. Cover with lid. Reduce heat and simmer for 5 to 7 minutes, until zucchini is tender.

5. Sprinkle garam masala and lemon juice over mixture and stir. Transfer to a serving platter and garnish with chopped cilantro.

NUTRITION INFORMATION PER SERVING:

Calories: 54; Total Fat: 3 g (Saturated Fat: 0.5 g); Carbohydrate: 6 g; Protein: 2 g; Fiber: 2 g;

Sodium: 367 mg

Beans, Legumes, and Pulses (Dal)

DAL IS THE generic name for all dried beans, peas, lentils, legumes, or pulses. The word dal is used interchangeably for both dry and cooked beans. Dals are a staple in Indian cuisine. The fact that beans are a nutrition powerhouse is just beginning to garner attention in the Western