Indian Pahadi Palak Curry
Pahadi Palak Curry is a vibrant, rustic dish from the hilly regions of North India, particularly Uttarakhand and Himachal Pradesh. It features fresh spinach (palak) cooked with a blend of aromatic spices, often including mustard seeds, cumin, and green chilies, and is typically prepared with minimal oil or ghee. The dish is known for its earthy, slightly tangy flavor profile, sometimes enhanced with a touch of yogurt or buttermilk.
🍽️ Nutrition at a glance
This curry is low in carbohydrates and fat but high in protein when paired with lentils or paneer, making it a nutrient-dense meal. It is an excellent source of iron, calcium, vitamins A and C, and dietary fiber, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 12 g |
| Fat | 10 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 6 mg |
| Vitamin A | 450 µg |
| Vitamin C | 35 mg |
| Calcium | 150 mg |
| Potassium | 500 mg |
| Magnesium | 45 mg |
| Folate | 120 µg |
| Vitamin K | 150 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Pahadi Palak reflects the resourceful, farm-to-table cooking traditions of the Himalayan foothills, where fresh greens are a dietary staple. Nutritionally, the combination of spinach with spices like turmeric and cumin enhances the bioavailability of iron, making it a particularly effective dish for combating anemia.
