Aloo Palak Recipe | Low Calorie For Weight Loss

Aloo palak recipe that is a easier, healthier, low-calorie option compared to traditional recipes which often use more oil and additional spices.

This version of aloo palak is ideal for those looking to enjoy this dish without excess calories, fitting well into a weight-loss diet. I also provide provide the portion size and the portion of roti, raita and salad you should have with it to keep your whole meal low in calories!

Here on my blog, I’ve crafted many low-calorie versions of our traditional recipes. These adaptations are meant to help Pakistanis lose weight while still enjoying their everyday meals, all without breaking the bank. You can find my low calorie pakistani recipes here.

About Aloo Palak

Spinach, known as palak in South Asian cuisine, is incredibly versatile and enhances the flavor and nutritional value of many dishes, including popular choices like Palak Chicken, Palak Mutton, Palak Paneer, and the beloved Aloo Palak.

Aloo Palak is a traditional Pakistani dish that combines potatoes (aloo) and spinach (palak) cooked in a flavorful blend of spices. It is known for its vibrant green color and hearty texture, appealing to both vegetarian and non-vegetarian palates.

In recent years, Aloo Palak has seen adaptations with variations in spice blends or additional ingredients to suit different preferences.

What You Need For Aloo Palak Recipe

You need some basic items to make this delicious recipe!

• 2 tablespoons vegetable oil (28g)
• 1.5 small onions (121g peeled), chopped
• 2 tablespoons (19g) ginger garlic paste
• 1 small bunch (175g) spinach, chopped
• 1 large (200g) peeled potatoes (aloo), diced
• 1.5 medium tomatoes (197g) tomato, chopped
• 1 medium (3g) green chili, chopped
• 1/2 piece (4g) chicken stock cube (MSG free)
• 1 teaspoon (3g kashmiri chili powder, spicy)
• 2 teaspoons (4g) coriander seeds, roasted and crushed (bhuna kuta dhanya)
• 2 teaspoons (3g) cumin seeds, roasted and crushed (bhuna kuta zeera)
• 1/2 teaspoon (2g) turmeric powder
• 1/2 teaspoon salt or to taste

Nutritional Information per Ingredient:

Total Nutritional Information:

Per Portion (Divided into 4 Portions):

Aloo Palak Recipe.

Nutritional Information for One Whole Meal

Here’s the table with the specified nutritional values for one portion of Aloo Palak, green raita, cucumber, and an 80g dough ball:

This meal is balanced and low in calories, making it a good option for weight loss.

Nutrient Comparison With Traditional Recipes

Oil Usage: This recipe uses 2 tablespoons of oil which is less than most recipes.

Caloric Content: This recipe, at 152 calories per serving, is on the lower end compared to others, which range from 170 to 210 calories per serving.

Spices: This recipe uses a basic spice mix with cumin, coriander powder, and turmeric as it’s a quick and easy recipe. Other recipes might include garam masala, red pepper flakes, or additional spices for a more complex flavor profile.

Overall Healthiness: This recipe’s lower oil content contributes to fewer calories, making it a healthier option while still retaining traditional flavors. I use an MSG free chicken stock cube to enhance the flavor sometimes, but it’s totally optional!

Health Benefits of Aloo Palak

Here are some key benefits of some ingredients from the Aloo Palak recipe:

1. Spinach:
   • High in vitamins A, C, and K, supporting immune function, skin health, and bone health.
   • Rich in iron and folate, important for red blood cell production and preventing anemia.
2. Tomato:
   • Contains lycopene, a powerful antioxidant linked to heart health and reduced risk of certain cancers.
   • Good source of vitamin C, supporting immune function and skin health.
3. Ginger Garlic Paste:
   • Ginger has anti-inflammatory properties that may help with digestive issues and nausea.
   • Garlic is known for its antimicrobial properties and potential cardiovascular benefits.
4. Turmeric Powder:
   • Contains curcumin, a potent anti-inflammatory compound that may benefit joint health and reduce oxidative stress.
   • Supports brain health and may aid in the management of inflammatory conditions.
5. Potatoes (Aloo):
   • Rich in vitamin C and potassium, important for immune function and electrolyte balance.
   • Provide complex carbohydrates for energy and fiber for digestive health.
6. Cumin Seeds (Zeera):
   • Aid digestion by stimulating enzyme secretion and promoting gut motility.
   • Source of iron, which is essential for oxygen transport in the body.

These ingredients not only contribute to the flavor of the dish but also provide various health benefits, making Aloo Palak a nutritious and wholesome choice.

Aloo Palak Recipe: Cooking Tips

Washing Spinach: Rinse spinach thoroughly to remove any dirt or residue. It’s advisable to wash spinach leaves before chopping them.

Blanching Spinach (Optional): Some recipes suggest blanching spinach briefly in boiling water and then immediately plunging it into ice water (shock it) to retain its vibrant green color before adding it to the dish. This step helps preserve the color and nutrients of spinach. (However, I don’t do this in my recipe).

Cooking Potatoes: Ensure potatoes are diced evenly to ensure uniform cooking. Cooking them until they are just tender but not mushy ensures they retain their shape and texture in the dish.

Balancing Spices: Adjust the quantity of spices (like green chili, coriander powder, and cumin seeds) according to your taste preferences and spice tolerance. Start with smaller amounts and add more as needed to achieve the desired flavor profile.

Covering While Cooking: Covering the pan while cooking the spinach allows it to steam and release its moisture, which helps in the cooking process without the need for excessive water. If you cover and simmer at the end, it you will lose the vibrant color. I don’t mind that so much, it’s totally depends on your preference.

How to serve Aloo Palak

To keep it low calories make a small roti with 80g of kneaded ata/dough if you want to have a low calorie meal. Otherwise, Aloo Palak pairs wonderfully with various accompaniments. Here are some popular options:

Rice: Serve Aloo Palak with plain steamed rice or fragrant Basmati rice. The rice absorbs the flavors of the dish and complements its texture.

Naan: Aloo Palak also goes well with naan, a leavened Indian bread. The slightly crispy exterior and soft interior of naan provide a delightful contrast to the dish.

Paratha: Serve Aloo Palak with paratha, a flaky and layered flatbread. The buttery texture of paratha adds richness to the meal.

Salad: For a lighter option, serve Aloo Palak with a fresh green salad. This adds a refreshing contrast and boosts the nutritional value of the meal.

Raita: A side of raita (yogurt sauce) complements Aloo Palak well. The cool and creamy raita balances the spices in the dish.

You can find more low calorie Pakistani recipes for weight loss here.

Low Calorie Aloo Palak Recipe For Weight Loss

The Ovenist

Aloo palak recipe that is a easier, healthier, low-calorie option compared to traditional recipes which often use more oil and additional spices.

Print Recipe Pin Recipe

Course Main Course

Cuisine Indian, Pakistani

Servings 4

Ingredients

  

• 2 tablespoons vegetable oil 28g
• 1½ small onion (121g peeled weight) chopped
• 2 tablespoons (19g) ginger garlic paste
• 1 small bunch spinach (175g), chopped
• 1 large potato (200g peeled weight) chopped
• 1½ medium tomatoes (200g) chopped
• 1 green chili (3g) chopped
• ½ piece (4g) chicken stock cube (MSG free)
• 1 teaspoon (3g) kashmiri red chili powder spicy
• 2 teaspoons (4g) coriander seeds, roasted and crushed (bhuna kuta dhanya)
• 2 teaspoons (3g) cumin seeds, roasted and crushed (bhuna kuta zeera)
• ½ teaspoon (2g) turmeric powder
• ½ teaspoon salt or to taste

Instructions

 

• Heat 2 tablespoons of oil in a large pan over medium-high heat.
• Add 121 grams of chopped onion and 19 grams (approximately 1 tablespoon) of ginger garlic paste. Cook until the onions turn golden brown.
• Add 200 grams of peeled and sliced potatoes. Cook, stirring occasionally, until the potatoes start to soften.
• Add 197 grams of chopped tomatoes to the pan, along with the spices: 3 grams of green chili, 4 grams of chicken cube, 3 grams of Kasuri methi, 4 grams of coriander powder, 3 grams of cumin seeds, 2 grams of turmeric powder, and 1/2 teaspoon of salt. Sauté (bhuno) until the tomatoes soften and the spices are well combined.
• Add 175 grams of chopped spinach to the pan. Mix well, then cover the pan with a lid.
• Cook on medium-high flame for about 5 minutes to allow the spinach to release its water.
• Uncover the pan and continue to cook, stirring occasionally, until everything is well combined and the mixture starts to dry out a bit.
• Add 1/4 cup of water. Cover the pan and simmer on low flame until the potatoes are fully cooked and the water has evaporated.
• Once done, divide the dish into 4 portions. Enjoy!

Notes

Use measuring spoons!

This recipe’s lower oil content contributes to fewer calories, making it a healthier option while still retaining traditional flavors.

I use an MSG free chicken stock cube to enhance the flavor sometimes, but it’s totally optional!

Keyword aloo palak, less oil, low calorie, palak aloo