This dish is known as Thogayal in Tamil Nadu, Pachadi in Andhra Pradesh and Chutney in the North of India. It can be prepared and left in the fridge for a week or so based on the weather.
What better way to consume fresh greens in your diet – a combo of a bunch of fresh spinach, coriander, mint and curry leaves enhanced with a tangy flavour and spices!!
Spinach is best consumed fresh although frozen spinach is also available in the local super markets The nutrients of the fresh spinach can be best preserved if the spinach is cooked as soon as it is purchased or picked fresh. It should not be tucked away in the fridge for a few days as most of the nutritional value will be lost.
Spinach with some water added to it in a pan, cooks in minutes directly on a stove.
It is an excellent source of vitamin A, vitamin B2, B6, vitamin C, vitamin K, magnesium, folate, manganese, iron, calcium, potassium, and is a very good source of protein
Coriander leaves increase the levels of good cholesterol
Lowers blood sugar levels and is rich in Vitamin A and K
Said to protect from lunch and cavity cancers
Fresh Mint leaves aids in digestion and soothes the stomach incase of indigestion
It improves oral health – that is the reason behind mint gums!!
it is used in appetizers to cleanse the palate!!
Curry Leaf is the wonder leaf which is rich in medicinal value. It is widely used in South Indian cuisine. It is a good remedy for nausea and indigestion. A dash of asafoetida powder in a glass of buttermilk with crunched curry leaves is the best drink to alleviate any stomach queasiness or indigestion.
Ingredients
1 Bunch of Fresh English Spinach or Palak
1 Small bunch of fresh Coriander Leaves
1 Small bunch of fresh mint leaves
2-3 Cups of Loose Fresh Curry leaves (without the stalks)
1 Medium Sized Tomato AND
100 grams of Tomato Paste OR
2 Tomatoes
Roughly chop the greens and the tomato – set aside
6 Tbs Oil (Gingili oil is preferable)
Spices
1 Tsp Mustard Seeds
1 Tsp Urad Dal
1 Tsp Fenugreek Seeds
3-4 Red Chillies
1 Tsp Peppercorn
½ inch Asafoetida OR
¼ Tsp Asafoetida Powder
1-2 Tsp Salt
4 Greens Thogayal Chutney or Pachadi
Preparation
Steam or Microwave the chopped spinach for 5 minutes and keep aside
Heat 4 tablespoons of oil in the pan
Add the mustard seeds, urad dal, fenugreek seeds, red chillies, peppercorn and asafoetida
Fry for a couple of minutes, until the dal turns golden brown.
Add the spinach, saute for a couple of minutes
Stir in the tomato and paste and remainder of the fresh greens, until the greens turn darker in colour
Cool and grind the above into a firm but soft mixture
Heat the remainder of the oil in a pan
Fold the mixture into it and fry for less than 2-3 minutes
This can be mixed with plain rice and eaten
The Chutney or Thogayal is ready to be served
Note: The number of red chillies can be increased or decreased to suit the palate of the individuals.
Fresh curry leaves is preferable but dried leaves can also be used!!
I have used the 4 greens mentioned – you may add or take away any of the greens – You can use tamarind or lemon juice instead of tomato!!!
Left over chutney can be used as a filling to prepare Parathas!!