Bhutte aur Palak Ki Sabzi (Spinach and Corn Veg) – Healthy Meal Plan, low in oil, diabetic friendly and everyday lunch menu ideas.
I am back with yet another delicious recipe on the blog and as promised in the blog post of Chana Methi Ki Sabzi, this recipe again, is a total meal plan fit for diabetics, is low on oil and vegetarian everyday easy sabzi or veg option.
The Bhutte aur Palak ki Sabzi, when combined with Ajwain Mixed Dal Parathas and some fresh carrots form the perfect everyday meal / lunch box option. An apt lunch option for all age groups – Be it senior citizens who find chewing large chunk of veggies difficult, the spinach and corn sabzi makes it easy. Kids adore corn and it has Popeye’s favourite Spinach in them. Adding carrot sticks for nibbling ensures their dose of salads too. Carrots are usually loved by kids as they are sweet and are enriched with Vitamin A. I have not made the sabzi or veg too watery or gravy like in texture to ensure it can be easily packed and carried in a tight lunch box without worrying about the spillage.
Since Monsoons are the best time to buy fresh corn from the market, I thought I should make use of the seasonal produce and come up with a lunch plan accordingly. I recently blogged about Broccoli Corn Balls, a non fried snack option ideal for kids that turned out super delicious. Do try them as an mid morning snack or after school snack for kids with some ketchup or hung curd dips.
Pairing the Bhutte aur Palak ki sabzi with dal parathas ensures the protein factor is in check and not just plain rotis. If you find it difficult to make your kids eat regular dal, sneak it in such forms and then see your kid happily enjoying his/her meal. For adults, you can pair this with a raita too – Mixed Veg Raita would be an excellent choice.
For fussy kids, you can also try Sweet Corn, Capsicum and Paneer Masala Rice for their lunch or tiffin box option. It is mildly spiced and has paneer for the much needed protein. You could also try the Oats, Paneer and Corn tikkis option as lunch box or after school snacks for kids. If you are vegan, skip the paneer and add the tofu.
Do enjoy this wonderful meal and as always, plan ahead! That is the only way you can serve delicious and different options to the entire family, including yourself. In this case, blanch the palak leaves in hot water and shock them in cold water to ensure the colour retains. Grind, store in a box in the refrigerator. Shell and boil the corn with some salt and turmeric powder, drain excess water or retain to knead the dough, as I do. Refrigerate the corn and use as required for snacks or main course. Leftover palak or spinach puree can be added to whole wheat flour to make spinach rotis or flatbreads, which is another way to feed your kids leafy greens. Fill with some veggies and turn them into a franky and see your kids bringing back home empty tiffin boxes and compliments for you in return. 30 mins of prep work a day in advance always ensures you are relaxed in the morning for any unknown emergencies and also gives you the chance to relax and enjoy a cup of coffee before the mayhem begins.
Do check out the recipe and let me know how you and the kids enjoyed this meal.
Recipe for Bhutte aur Palak Ki Sabzi (Spinach and Corn Veg) – Healthy Meal Plan, low in oil, diabetic friendly and everyday lunch menu ideas.
Total Time taken for the sabzi from Prep to Box is around 40 mins. If the prep is done overnight, all it takes is just 15 mins to put this sabzi together with another 15 odd minutes to make 4 rotis or parathas.
Serves 2 persons
- 2 cups of Palak or Spinach puree
- 1 cup of shelled and steamed corn
- 1 large onion or 2 medium sized onions
- 1 tomato
- 2 tsps of oil
- ½ tsp of Jeera or cumin seeds
- ¼ tsp of haldi or turmeric powder
- ¼ tsp of red chilli powder
- ½ tsp garam masala powder
- Water as required to blanch the spinach, cook the corn
PS – Please retain the water after cooking the spinach, can be used to adjust the thickness of the veg and can be stored in the refrigerator for kneading dough and adding to soups and dals.
- How to make the Spinach Puree – Boil some water and add roughly chopped spinach leaves. Allow to cook for just 2 odd minutes and switch off the flame. Drain the water (retain the water in a bowl) and then shock the spinach or immediately stop the cooking process by dropping the spinach in ice cold water or ice cubes for a few minutes. This process of blanching retains the vegetable colour. Also, discourages overcooking the greens which is a huge plus. Follow this for process for vegetables like broccoli, carrots, peas etc when making a quick salad or stir fry.
- Cook the corn for just 5-7 minutes with some turmeric and salt and keep aside.
- Finely chop the onions and puree the tomato.
- Now, heat a non stick kadhai and add oil followed by jeera or cumin seeds. Allow it to roast and then add the finely chopped onions.
- Saute the onions until translucent and then add the tomatoes.
- Add haldi powder and red chilli powder, saute until the masala is cooked well.
- Now add the spinach puree followed by the corn kernels.
- Mix everything well and allow it to cook for 2-3 minutes. Since the vegetables have already been cooked, ensure no overcooking happens.
- Add salt to taste, garam masala powder, a good stir and switch off the flame.
- Serve piping hot with choice of Indian Flatbreads / Rice or both.
Recipe Notes –
- 2 tsps of oil is very less to cook the onions, I know. I use a good nonstick heavy bottom kadhai and splash water at regular intervals to ensure the onions don’t burn or dries up. By splashing water means, few drops not tblsps. This is a method I follow for all my low oil gravies / vegetables as it helps soften the onions without the much needed oil.
- Honestly, having a good non-stick pan helps a lot. Ensure you change it once you see the coating is starting to wear off. Also keeping the flame low helps a lot in increasing the life of your non-stick vessels. I change all my pots and pans once a year and exchange with new ones.
- I have not added garlic and ginger paste in this sabzi as I wanted it to be simple and let the spinach and corn taste shine through and not overpower it with a heavy masala gravy.
- You can also drizzle some cream in the end, the kids would definitely love it besides its good protein for them. Since this is a low oil dish for diabetics, I have avoided the same.
- Spinach is a good source of iron and especially good for kids to build memory and help in concentration. Also extremely important for women to ensure that they make spinach or other similar greens a part of their everyday meals.
Never throw the leftover water (used for cooking a vegetable). Please store it in the refrigerator and use it to knead the dough next morning or add it to your soups and dals or to simply adjust any other gravy. The water is full of nutrients and should not be wasted.