Did you know that the City of Nawabs, Lucknow, known for its biryani, is also known for a spinach-based delicacy, miloni tarkari or subz miloni? This traditional Indian dish will make you fall in love with spinach. The delicacy—a delightful blend of seasonal vegetables simmered in a flavourful garlic, mint and spinach gravy—is perfect for those seeking a change from routine salads and soups. Its taste profile is unique, and its nutritional benefits are abundant.
You can try many variations depending on the seasonal vegetables available—carrots, green peas, beans, baby corn, bell peppers, potatoes and mushrooms. This recipe’s best feature is that it is mineral and fibre-rich and gluten and dairy-free.
Avoid Paneer in the miloni tarkari recipe
Experts generally do not advise using paneer in this preparation, as spinach and paneer are not a healthy combination. “Pairing paneer with palak may hinder iron absorption due to calcium interference, impacting overall nutrition, akin to virudha aahar,” says Jyothi N S, nutritionist, Bengaluru. Studies also indicate that calcium can inhibit iron absorption, she adds.
Health benefits
Vegetables offer iron and micronutrients, and palak contains minerals such as iron, magnesium, zinc, phosphorus and manganese. “Regular consumption of spinach helps alleviate mineral deficiencies and osteoporosis in women, and anaemia in young girls,” says Jyothi.
While all the ingredients in subz miloni offer excellent health benefits, none can beat those of spinach.
Due to its antioxidants and phytonutrients, spinach helps to reduce oxidative stress and blood pressure. It also improves skin health. Spinach is an excellent source of vitamins A, C, K, folic acid, calcium and potassium.
Also, spinach is rich in plant compounds like lutein, nitrates, and zeaxanthin. These compounds can improve eye health and decrease the risk of chronic conditions. According to experts, spinach is well known for its antioxidant compound, quercetin, which helps improve immunity and fight infections.
The dish is typically served with chapati or paratha on the side.
Miloni tarkari recipe
Ingredients
- Vegetable mix: 2 cups of preferred seasonal vegetables, such as carrots, potatoes, green peas, baby corn, bell peppers and cauliflower, chopped in equal size.
- 3 tsp cashew paste made by soaking 10-12 cashews in warm water for 10 minutes and made into a paste
- 2 medium onions, chopped
- 3 medium tomatoes, chopped
- 2-3 green chillies, chopped
- 1 tbsp of ginger garlic paste
- 200 gm baby spinach, washed and blanched in water, then cooled and drained
- 5-7 mint leaves, washed well
- 2 tbsp cooking oil or ghee
- 1 bay leaf
- 1-inch cinnamon stick
- 2-3 cloves
- 1/2 tsp cumin
- 1/4 tsp turmeric
- 2 tsp coriander
- 1 tsp cumin
- 1/2 tsp garam masala powder
- 1/2 tsp kitchen king masala powder
- 1/2 tsp dry crushed kasuri methi
- Salt to taste
- 1 tsp sugar
- 1 tsp lemon juice
- 1 cup boiled water
Method of preparation
- Wash the chopped vegetables (carrot, baby corn, potato, beans and cauliflower) and parboil them in hot, salted water for 3-5 minutes. This will help retain the vegetables’ colour and crunchiness.
- In a separate bowl, wash peas and capsicum and keep them aside.
- Now make a puree with blanched baby spinach and mint.
- Heat two tablespoons of oil or ghee in a heavy-bottomed curry pot.
- Add the spices (bay leaf, cinnamon, cloves, cumin seeds) and sauté until it splutters, and you get a pleasant aroma.
- Now add the chopped onions and ginger garlic paste. Sauté on medium heat till the onion turns translucent.
- Next, add the green chillies. Add tomato paste and sauté for 2 minutes on medium heat.
- Add the spice powders: turmeric, coriander, cumin, salt, garam masala and kitchen king masala powder. Cook for 2 minutes on a low flame.
- At this stage, add the reserved green peas, bell peppers, and 1/2 cup of boiled water. Cook the vegetables on low flame for 2-3 minutes.
- When the oil separates, mix the spinach-mint purée and the boiled vegetables. Give them a final mix and cook for 3-4 minutes.
- Add crushed kasuri methi, cashew paste, one teaspoon of lemon juice, and one teaspoon of sugar. Mix well.
- Add salt as per your taste.
- Remove from heat immediately and serve hot.
