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Friday, August 12, 2011

Spinach and Green Peas stir fry

Spinach is a nutrition superstar, even a fairly good source of iron. It's loaded with vitamins and minerals, some of which are hard to find in other foods. Like other dark greens, spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant, which reduces the risk of developing cataracts. Health benefits of Spinach include good eyesight, blood pressure, strengthens muscles, prevention of age-related macula degeneration (AMD), cataract, atherosclerosis and heart attack, neurological benefits, bone mineralization, anti-ulcerative, anti-cancerous property, skin protection, foetus development, protein rich for infant’s proper growth etc. 
Green peas are another green vegetable that is also a nutrition powerhouse(which is unknown to many of us), low in calories but high in nutrients. Their fiber, mostly insoluble, aids intestinal motility and may help lower cholesterol. Of the myriad nutrients peas provide, iron is particularly important since it's hard to find in non-animal foods. Snow peas and other edible-podded peas don't contain the same amount of protein or nutrients green peas do. 
Health benefits of Green peas includes :
  • Green Peas contain nicotinic acid which reduces cholesterol in the blood.
  • Green Peas has the ability to dissolve clumps of red blood cells that are destined to become clots eventually. This clot prevention is due to the presence of special plant protein called lectins.
  • Green peas may help in the prevention of all forms of cancer due to its high Vitamin A and C content.
  • Green peas contain insoluble fiber which aids intestinal mobility and may help lower cholesterol and reduce the risk of heart disease and stroke.
  • Green peas have lutein, the carotenoid with a proven record of helping to reduce the risk of age-related macular degeneration and cataracts.
  • Green peas provide nutrients that are important for maintaining bone health.
  • Green peas is an energy and body building food.
  • Green peas iron content can help prevent anemia. Iron is a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems.
Now to the recipe, which I prepare very frequently, an easy-to-make dish and needs less than 15 minutes to prepare.
Ingredients :
Spinach : 1 bunch (chop roughly in 1 inch size)
Green peas : 1/3 cup
Onion : 1(small)
Garlic : 2 cloves
Green chilli : 1(finely chopped)
Oil : 1 tsp.
Salt to taste
Temper with ====
Dry Red chilli : 1whole(small)
Panch Phoron(five spice mix) : 1/2 tsp.(mixture of cumin, black cumin, mustard, fenugreek and fennel seed-mix all seeds in equal quantity)

Method :
  • Heat oil in a pan, temper with dry red chilli first, when chili start to darken, add panch phoron or five spice mix. Wait for few seconds, then add chopped onion, garlic and green chilli.
  • Saute onion for 1 minute, then add spinach. Spinach will loose some water at this time. Wait until all water evaporates.
  • Then add green peas, turmeric and salt. Mix everything well and saute for another 3-4 minutes in low heat.
  • Serve hot with warm rice.

Friday, August 12, 2011 / by / 12 Comments


  1. I love n do almost same ...nice pic

  2. Amio banai ei dish ta Mainly for my son. Though he loves to eat chicken but I do add lots of green vegeis in his diet

    Hamaree Rasoi

  3. Wow very healthy recipe and love the combo...

  4. interesting combo of two green veggies! healthy and yum!

  5. thanks for the delicious and nutritious recipe, nice photography

  6. Green curry looks super delicious and healthy,interesting combo..

  7. Super healthy combo.. never tried this combo this way...

  8. Healthy stir fry.. we also make it at home, and I add a dash of Vangibhath powder to this that can be made into a one potmeal when mixed with rice !

    Event: healthy Lunchbox ideas - Carrots
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  9. What a healthy combination...thanks for the facts on peas...


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