பாலக் உள்ளி காரம் | Palak ulli karam in tamil | Palak keerai masiyal in tamil | keerai masiyal

Palak Ulli Karam is a nutritious and flavorful chutney made with spinach (palak) and green onions (ulli). This dish is a great accompaniment to rice, dosa, idli, or even as a spread for sandwiches.

Ingredients :

fresh palak leaves 2 bunch
medium size big onion 3
garlic cloves 25 {15 for paste ,10 for tempering}
red chilli powder 1 1/2 tsp
turmeric powder 1/4 tsp
coriander powder 1 tsp
tamarind small size
gingelly oil 4 tbsp
mustard seeds 1 tsp
cumin seeds 1/2 tsp
urad dal 1 tsp
channa dal 1 tsp
red chilli 1
curry leaves some
jaggery tiny piece
salt as required

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Spinach, commonly known as palak, is a highly nutritious leafy green vegetable that offers numerous health benefits. Here are some of the key benefits of consuming palak leaves:

Rich in Nutrients:

Spinach is loaded with vitamins and minerals, including vitamins A, C, K, and several B vitamins, as well as iron, calcium, magnesium, and potassium.

High in Antioxidants:

Spinach contains powerful antioxidants like beta-carotene, lutein, and zeaxanthin, which help protect cells from oxidative damage and reduce inflammation.

Supports Eye Health:

The antioxidants lutein and zeaxanthin found in spinach are particularly beneficial for eye health. They help protect against age-related macular degeneration and cataracts.

Promotes Heart Health:

Spinach is rich in dietary nitrates, which have been shown to improve blood flow and reduce blood pressure, thereby supporting cardiovascular health.

Bone Health:

Vitamin K in spinach is essential for bone health as it helps in calcium absorption and bone mineralization.

Boosts Immunity:

The high vitamin C content in spinach helps boost the immune system and aids in the body’s ability to fight infections.

Aids in Digestion:

Spinach is high in fiber, which promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.

Anti-Inflammatory Properties:

The various compounds in spinach, such as kaempferol and quercetin, possess anti-inflammatory properties that help reduce inflammation in the body.

Supports Healthy Skin and Hair:

The vitamins and minerals in spinach, particularly vitamin A and vitamin C, are essential for maintaining healthy skin and hair.

Weight Management:

Spinach is low in calories but high in fiber, which can help you feel full and satisfied, making it a great addition to a weight management diet.

May Help Regulate Blood Sugar:

The antioxidants in spinach can help regulate blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing diabetes.

Cancer Prevention:

Some studies suggest that the chlorophyll in spinach may have anti-cancer properties and could help inhibit the growth of cancer cells.

Incorporating spinach into your diet can be as simple as adding it to salads, smoothies, soups, or cooked dishes. Its versatility and nutrient density make it an excellent choice for maintaining overall health and well-being.


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