Iron-Rich

Palak

Recipes For Nourishing And Light Dinners

Quick Summary:

From Popeye the Sailor Man to the likes of Ghibli Studio characters in their natural habitat, spinach has been existing (both loudly and quietly). It pops up to give energy and strength to the fictional characters, for the plot to thicken naturally. In the real world, it is hardly dissimilar to iron, providing iron, vitamins and folates, helping in facing the world with a nourished body and mind.

Deep Dive: 

Iron deficiency is a common issue in India, and it impacts mostly women and children. For some, it remains undetected, and causes dizziness, fatigue, paleness and more noticeably an urge to eat ice or dirt. While supplements always help to raise your iron levels, the good way to go about this is by having a balanced diet and consuming food that is iron-rich. The best source of iron in greens is spinach, after all, it did pack a ton of muscle and strength in Popeye for him to fight his nemesis, Brutus and save Olive. So, to keep it light and simple, try some or all of these iron-rich palak recipes for a nourishing and light dinner. 

Palak Moong Dal

Moong dal, by default, benefits from the addition of vegetables, especially spinach. It’s a peak comfort dish and has a mild flavour. The spinach wilts and blends well with the cooked moong dal, and the addition of spices makes the dal aromatic and flavourful. It's rich in plant-based protein and iron, low in fat, and easy on digestion. It takes about 30 minutes to cook and works well with rice or roti. This dish feels the same as a depressed Aditya Kashyap finding solace in Geet’s loud and rowdy home (remember then wholesome tummy-bursting meals?). This dal hit your sweet spot after a hectic workday.

Palak & Tofu Stir-Fry

Quick and straightforward, there is nothing that beats a stir-fry after the end of a long workday. This one combines soft tofu with wilted spinach, seasoned with garlic, sesame oil, and a bit of soy sauce. If you think stir-fries are unhealthy, think again, for a portion of this tofu-spinach stir fry is high in protein, iron, and calcium, and is completely plant-based. It’s ready in 20 minutes and good on its own or over a bed of brown rice. You will want to watch a Ghibli-style movie with this dish as the clean and savoury flavours coat your tongue, and your eyes feast on dreamy, comforting visuals.

Palak Quinoa Khichdi

A lighter version of traditional khichdi, this dish uses quinoa instead of rice, with moong dal and spinach and the usual spices used to cook it. It almost feels like something Anjali in K3G would do to chase around her son and make him down his Indian roots, who is born and raised in London. Quinoa, after all, was not yet popular, as popular as it is now, in India, until gourmet stores boosted its image. This khichdi is perfect for those watching their weight, and those who want to amp up on their protein, iron, fibre and other nutrients. 

Spinach & Mushroom Omelette

Eggs and spinach are a classic pair, but add mushrooms and it becomes something gourmet. It’s like Elvis (mushroom) walked into a room of deadbeat rock instrumentalists and grabbed the mike. The mushroom with its umami nature, along with the feta and spinach, adds body to a plain old golden omelette. Add some herbs, and you have a classic rock and roll song (the omelette). It’s the kind of meal you throw together when you want something warm, quick, and no-fuss, but still full of nutrients. High in protein, iron, and B vitamins, it keeps you full without the heaviness of a typical dinner.

Palak Chilla

If Superman were desi, he would love this breakfast for dinner option, even though he might not need the iron like Popeye does. Chilla is made with gram flour, like pancakes, with chopped spinach and spices like turmeric, ajwain and chilli. They’re savoury, slightly crisp on the edges, and easy to make. Rich in iron and naturally gluten-free, they’re ideal for a light meal. The preparation and cooking time is around 20 minutes. Serve palak chillas with yoghurt or pudina chutney.

Palak Millet Pulao

Made with any small-grain millet, this pulao includes spinach, peas, and mild spices and feels weightless. It’s every fitness freak’s dream to adore their pulao and love their healthy grains too. The millet and spinach provide iron, fibre, and slow-digesting carbs. Takes around 30 minutes and works well with a spoon of plain yoghurt on the side. You will like this one if millets are something you enjoy or want to incorporate into your meal. Add some masala and herbs to spruce up the flavours. 

Green Iron-Rich Smoothie

This is the kind of smoothie that looks like it goes to a yoga studio every morning, but tastes like something you'd love after a long day. Spinach, banana, orange juice, and pumpkin seeds are all it takes to make this smoothie, and it barely takes a few minutes to blend. It’s surprisingly smooth and not too ‘green’ tasting that you’ll want to turn bitter like the Christmas Grinch. It’s light, naturally sweet, and will help your body absorb iron thanks to the vitamin C content. It takes all of five minutes to make, and it works on its own or as a follow-up to a smaller meal.

Quick Dinner Fixes For Busy Days

Palak shrinks when cooked, so if you don’t have much, it’s best to prepare it as part of a larger dish like chilla, poha or khichdi. It’s rich in iron, folate and many other vitamins essential for overall health. Chuck the supplements and pile on the greens and veggies for a naturally dense meal that strengthens your digestive system, is good for your gut and boosts immunity.