When it comes to balancing nutrition and taste, Indian cuisine rarely disappoints. This high protein Indian recipe, Palak Saag Thali, is a brilliant example—packed with the goodness of spinach, protein-rich sesame seeds and peanuts, and aromatic spices, it makes a satisfying, hearty meal that’s both comforting and nourishing.
Whether you’re a vegetarian looking to increase your protein intake or simply craving a healthy Indian dish that delivers on flavor, this recipe checks all the boxes. Let’s walk through the preparation of this nutrient-dense delight.
In this Article
Why This Recipe Stands Out
Palak (spinach) is rich in iron, calcium, and vitamins A and C. But when combined with peanuts and sesame seeds—both excellent sources of plant-based protein—and gram flour (besan), the dish becomes a complete protein powerhouse. It’s gluten-free, flavorful, and ideal for lunch or dinner when paired with roti, rice, or even millets.
Ingredients at a Glance
- Spinach (Palak): 500 grams
- Sesame seeds: 4 tbsp
- Raw peanuts: 4 tbsp
- Gram flour (Besan): 2 tbsp
- Onion: ½ cup
- Garlic: 1 tbsp
- Green chilli: 1 tbsp
- Oil: 2 tbsp
- Cumin seeds: 1 tsp
- Asafoetida (Hing): ½ tsp
- Turmeric powder: ½ tsp
- Red chilli powder: 1 tsp
- Coriander powder: 1 tsp
- Garam masala: ½ tsp
- Aamchur powder (dry mango): ½ tsp
- Butter: 1 tsp
- Salt: to taste
- Water: 1 cup
Step-by-Step Recipe
- Dry Roast & Grind:
Start by dry roasting sesame seeds and raw peanuts for about 30 seconds. Set them aside to cool, then coarsely grind them together. - Roast the Besan:
In the same pan, dry roast gram flour (besan) for a minute until aromatic. This will add a nutty base flavor. - Prepare the Tadka (Tempering):
Heat 2 tablespoons of oil. Add hing (asafoetida), cumin seeds, garlic, and green chilli. Fry them for a few seconds until fragrant. - Add the Onions:
Toss in the chopped onions and sauté for about 3 minutes until golden brown. - Mix in the Spinach:
Add the chopped spinach and some salt. Cook it for about 3 minutes, give it a stir, and let it cook for another 4–5 minutes until wilted. - Spice it Up:
Add turmeric powder, red chilli powder, coriander powder, and garam masala. Mix thoroughly and cook for 30 seconds. - Bring It All Together:
Add the roasted besan, the peanut-sesame powder, and a little extra salt. Mix well. - Add Water & Simmer:
Pour in 1 cup of water, stir well to combine, and let it simmer for 8–10 minutes. Stir occasionally to prevent sticking. - Finish With Flavor:
Add aamchur powder for a tangy kick and a dollop of butter for richness. Turn off the flame and serve hot.
Serving Suggestions
Pair your Palak Saag Thali with warm phulkas, steamed rice, or bajra rotis. It also tastes amazing with a side of curd or pickle.
This dish is perfect for meal prepping and stays good in the fridge for up to 2 days.
Health Benefits
- Protein-Rich: Peanuts, sesame, and besan are excellent vegetarian sources of protein.
- Iron & Calcium Boost: Spinach fortifies your body with essential minerals.
- Heart-Healthy Fats: Thanks to sesame and peanuts.
- Low Glycemic Index: Suitable for diabetics and weight watchers.
For more Indian Food-related blogs, check out this link.
