Chaulai ka saag

By      02-Dec 2019       Reading Time: 3 Mins

Chaulai ka saag

Winters are incomplete without saag in any north Indian home. One such variation of saag is chaulai ka saag, a highly nutritious dish prepared using amaranth leaves.

Nutritional Benefits

Amaranth leaves are a storehouse of essential nutrients. They also contain phytonutrients that act as antioxidants and help to lower inflammation in the body and provide an extra boost of nutrition to one’s health. Amaranth leaves are extremely low in calories and excellent food for weight-watchers as they contain negligible fat. Amaranth leaves contain soluble and insoluble fiber and eating fiber helps us to reduce our weight and wards off heart disease as it lowers the cholesterol in the blood.


  • · 100 grams amaranth leaves
  • · 10 grams onions
  • · 2 cloves garlic
  • · 1/4 teaspoon asafoetida
  • · ¼ teaspoon red chili powder (optional)
  • · 1/2 teaspoon dry mango powder
  • · ½ teaspoon powdered turmeric
  • · 1 teaspoon cumin seeds
  • · Salt to taste
  • · 1 teaspoon olive oil

Nutritional Value

  • Nutrition Info
  • Amount
  • Calories
  • 85 kcal
  • Carbs
  • 9.1 grams
  • Protein
  • 3.6 grams
  • Fats
  • 4.8 grams


  • To start with, wash the amaranth leaves or chaulai in running water and pat them dry. Chop the leaves roughly in a bowl. Peel the onion and garlic cloves and finely chop them in separate bowls.
  • · Next, heat oil in a non-stick pan and when the oil is hot enough, add asafoetida and cumin seeds in it and let them splutter for a few seconds. To the pan, add garlic and sauté until the raw aroma of garlic goes away. Then, add chopped onions and sauté over a medium flame until golden brown.
  • · Add the spices like red chili powder, turmeric powder, and salt. Mix well and then add chopped amaranth leaves in the pan. Cover the pan with a lid and cook until the leaves are soft and tender for about 10-15 minutes.
  • · When it is done, add dry mango powder in the pan and let it cook for about 2 minutes. Then, remove from heat and transfer to a serving bowl.

Over to you

Serve this chaulai ka saag with any bread of your choice and curd/raita for a hearty meal on a winter afternoon.

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"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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