• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

PepperOnPizza

  • ALL RECIPES
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Home » Indian Dals Gravies » Sarson Ka Saag – Flavourful Mustard Greens

Sarson Ka Saag - Flavourful Mustard Greens

Published: Dec 26, 2018 Modified: Apr 5, 2020 By Sujata Shukla This blog generates income via ads. This post may contain affiliate links. PepperOnPizza may earn a commission for purchases made after clicking these links. View our disclosure policy for details

Sharing is caring!

180shares
  • Facebook 44
  • Twitter
  • Yummly

When Winter comes, can Sarson ka Saag be far behind! The ultimate greens dish, a classic from Punjab in Northern India and from the other side of the border. Prepare sarson ka saag by cooking the Mustard greens with spinach and bhatua saag. They are traditionally served with hot makki rotis, though they are great with phulkas or tandoori roti. Actually I like mine with hot rice and rasam!

A bowl of mustard greens the traditional sarson ka saag, cooked in onions and tomatoes
Sarson ka Saag for winter comfort food

Mustard greens are an ancient crop, grown in the Himalayan and sub Himalayan regions of the Indian Sub -continent. They have been known to have been cultivated  for more than 5,000 years. The greens are a popular ingredient in a wide range of cuisines, from Asian (including Japanese, Chinese Nepalese and Indian) to Southern American. They are generally available during the cold season, from November to March. In India, the Sarson ka Saag, a curry, is the most popular.

I have made sarson ka saag both with the regular Indian greens, and with the peppery pungent and delicious Mizuna or japanese mustard (Brassica rapa) from First Agro Farms.

Japanese Mustard at First Agro_PepperOnPizza.com
Japanese Mustard at First Agro Farms, Mysore

Health and Nutrition:

Mustard greens, (Botanical name Brassica juncea) are a veritable powerhouse of nutrients and cancer fighting properties (Read more here). Low in calorific value (about 27 cals for every 100 gms of raw leaves), they are rich in dietary fibre as well as in phytonutrients, vitamins and minerals. The dietary fibre helps control cholesterol. The leaves have been known to have a high content of vitamin K (read more at Healthline.com/nutrition) which is an anti-inflammatory nutrient, and Scientists consider that Vitamin K  helps in bone mass building as well as in reducing neuro damage in the brain for patients suffering from Alzheimer's.

The greens are also a great source for other vitamins such as vitamin A (beta-carotene), Vitamins C, E, B6, B2 as well as minerals, copper, calcium, magnesium, phosphorous, iron, and potassium, magnesium, niacin, pantothenic acid, folate as well as protein.

The other ingredients all contribute to the nutritional values of this tasty curry.

Spinach is again, like mustard greens, a good source of fiber as well as magnesium, which is needed for healthy nerves and muscles.
Ginger, garlic and onions, which are the remaining ingredients, have anti-inflammatory benefits and are high in antioxidants.

Fresh mustard greens
Fresh mustard greens
Cooking the sarson ka saag
Cooking the sarson ka saag

 

 

 

 

 

 

Cancer Fighting Properties:

Researchers such as in the American Institute of Cancer Research suggest that greens such as Mustard greens are an excellent source of anti-oxidants. Such as flavonoids, indoles, sulforaphane, carotenes, lutein and zea-xanthin. Nutrition-and-you.com states that Mustard greens contain Indoles, mainly di-indolyl-methane (DIM) and sulforaphane which are considered beneficial against prostate, breast, colon and ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

The key phyto-nutrients in mustard greens or sarson ka saag, are said to give antioxidant support which can help lower the risk of oxidative stress in body cells. This reduces  cell damage and brings down a risk factor in development of most cancer types.

The utlitmate winter comfort food, Sarson ka saag. Mustard leaves cooked with sauteen onion and tomato and spices

Sarson Saag helps the body to detox through its antioxidants nutrients, sulfur-containing nutrients and phyto-nutrients. Toxins building up in the body can increase the risk of cells turning cancerous, and hence consumption of greens may help counter the ill effects.

How To Prepare and Cook Sarson ka Saag:

Select the shoots with crisp, dark green leaves when buying the greens. Before cooking, discard any that are wilted or turning yellow or are spotted.

Mustard leaves

The leaves are best used within a day or two and stored dry in the fridge in an airtight bag till required, as they easily succumb and wilt if left at room temperatures.

Sautéing or Steaming the leaves could help retain the flavours and nutrients much better than boiling. The best way to cook the sarson ka saag is to pick the young leaves and the tenderest shoots. Rinse them well in cold running water and drain, and then slice into even sized small pieces. Cut away any thick shoots. Let the leaves stand for 5-10 minutes after draining.  Sauté with a minimum amount of oil on a low flame.

You might also like this recipe on this blog:

Palak Paneer with Capsicum

Easy Homemade Healthy Palak Paneer Capsicum Curry. Delicious cubes of cottage cheese cooked in soft spinach and onion tomato gravy. Fresh, Green, Nutritious
Easy Homemade Healthy Palak Paneer Capsicum Curry.
Sarson ka saag, the classic winter curry from the punjab. Shown in a white bowl with a book on Butter Chicken in Ludhiana, alongside

Sarsoon Ka Saag - Flavourful Mustard Greens

Course: Side Dish
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 3 serving
Author: Sujata Shukla
The ultimate greens dish. Mustard greens with spinach and pieces of tomato to give that dashing touch of red. Traditionally served with hot makki rotis, though they are great with phulkas or tandoori roti. Actually I like mine with hot rice and rasam!
Print Recipe

Ingredients

  • 2 bunches mustard greens (sarson ka saag) - approx 2 cups
  • 1 bunch spinach (palak) - approx 1 cup
  • ⅛ tsp Fenugreek (methi) seeds
  • ¼ tsp Cumin (Jeera) seeds
  • 1 fresh chilli - Fresh ( red or green, though I like to use red) - chopped
  • 1 tomato - Ripe red - diced
  • 3 cloves garlic - minced
  • 1 cm ginger - (piece) peeled and minced
  • 1 onion - medium - minced
  • 1 tbs capsicum - (optional) - diced
  • ½ tsp turmeric - powder (haldi)
  • ½ tsp chilli - powder (I used kashmiri chili powder)
  • optional cream - for garnish - optional

Instructions

  • Rinse the sarson ka saag well, in cold running water, to get rid of every last bit of grit. Chop the saag roughly, include the tender stalk, and discard tough stalk, yellowing or spotted leaves.
  • Let the washed greens stand for 5-10 mins in a large colander to drain, as this is said to enhance its nutrient properties. Meanwhile prepare the other ingredients as required.
  • Heat the pan and add a tablespoon of oil. Saute the onions till translucent. Add the sliced washed greens and saute. Cover the dish and let the greens cook for 7-10 minutes, stirring well and frequently. The saag (greens) will reduce to about a fourth of its original volume. Transfer to another dish to cool.
  • Puree in a food processor or mixie without adding water or using very minimum water. Heat the pan again, add 2 teaspoons of oil.
  • Burst the methi seeds in the oil and then add jeera. Scald the chillies in the hot oil. ( I usually let them discolour so that they are easy to identify and nobody bites into them by mistake)
  • Add the garlic and saute, and then add ginger. Add turmeric and chilli powder. Sauté for one minute. I prefer Kashmiri chilli powder as it gives colour and flavour without being too spicy.
  • Add and saute the capsicum. Capsicum is not part of the traditional recipe, but I like to add it for the contrasting texture to the soft saag. Add the tomatoes, sauté for a minute. Add the pureed saag.
  • Sauté, stirring frequently, for 5 minutes on a low flame. Add salt to taste. Cover for 1 minute. The saag may catch at the bottom and scald if covered for too long .
  • Transfer to a serving dish. Garnish with cream (if desired) and serve hot with roti and white butter, unless you want to skip the butter and reduce calories.

Sharing is caring!

180shares
  • Facebook 44
  • Twitter
  • Yummly
Previous Post: « Edible Flower and Herb Butter -Easy Flavored Butter
Next Post: Avocado Fenugreek Leaves Salad with Pomegranate »

Reader Interactions

Have something to Ask or Share? Let's Talk! Cancel reply

Your email address will not be published. Required fields are marked *

Rate This Recipe!




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Trending Now!

Glass bowl filled with bright orange thick Spanish Romesco Sauce with flecks of green from parsley. Almonds and parsley scattered in the background and a red and white checked cloth to the left

Spanish Romesco Sauce: Charred Peppers, Almonds

Shares: 847

Green hued Green Pea curry with red tomato and chunks of potato showing through, in a round brass bowl. On a brick coloured background with a beige fabric in the background

Matar ka Nimona - Spiced Green Pea Curry from Uttar Pradesh

Shares: 301

Colourful paper mache and clay dolls of Hindu Gods and other decorative items for Navaratri Golu in Chennai, India

Navaratri Golu and How To Keep It

Shares: 267

A colourful array of dry fruits, kiwi, pineapple, berries, citrus, papaya ready to be cut to soak fruits for Christmas cake

How to Soak Fruits for Christmas Fruit Cake

Shares: 318

Colourful Rotini Pasta from juicy cherry tomatoes, garlic, fresh basil and spirally wholewheat pasta, on a white plate

Quick Rotini Pasta in Garlicky Burst Cherry Tomato Sauce

Shares: 282

A round sphere of basic Dough for pizza, rising in a glass bowl on a brown wooden background

Easy Basic Pizza Dough for Homemade Pizza

Shares: 283

Overhead view of a cup of yellow curried chilli zucchini soup, garnished with slices of red chillies, coriander, parsley and mint leaves and walnuts. A white napkin striped with dark blue to the left, and walnuts and red chillies to the right

Curried Chilli Zucchini Soup - Spice Up Your Evening

Shares: 316

Thick french style 2 bean sorrel soup granished with red sorrel leaves and black eyed peas seen on the surface. Red sorrel leaves in the foreground, all on a wooden background

French Style 2 Bean Sorrel Soup - Nutritious, Warming, Easy

Shares: 283

A glass bottle with green homemade basil oil. A green and white napkin in the background

Easy Fragrant Homemade Basil Oil

Shares: 417

A glass bowl with a greenish Purple Basil Pesto with some Purple basil leaves alongside

Easy Purple Basil Pesto with Pine nuts and Parmesan

Shares: 296

Hello There!

Hello from Sujata Shukla, the Author, Owner, Head Cook and Bottle washer at PepperOnPizza.com. The recipes I share with you are from fresh produce, vegetarian except for the occasional egg, usually made from scratch. Traditional Indian, specially Tamil recipes are my forte, along with a slew of Salads and Soups for a healthy lifestyle. Check out my Author Page!

Footer

↑ back to top

About

  • Privacy Policy & Disclosures
  • Medical Disclaimer

Hello There!

About Us

Contact

  • Contact Us

Copyright Notice:

Copyright © 2021 Sujata Shukla and PepperOnPizza.com. Unauthorized use and/or duplication of this material or any part of the content, including but not limited to Recipes, Posts and Images, without the express and written permission from this site’s author and owner is strictly prohibited. Full recipe is not to be posted - Excerpts and links may be used, provided that full and clear credit is given to Sujata Shukla and to PepperOnPizza.com with appropriate and specific links directing to the original content.

180shares
  • 44