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Boil the corn
Steam or boil the corn kernels and keep aside.
Palak makka bhaji
Palak makka bhaji has 94.2 calories per serving (1 Small Cup) — that's 90.3 calories per 100g. It provides 2.8g protein, 7.4g carbs, and 5.9g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 2.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Palak makka bhaji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs7.4 g (29.5 kcal)
- Protein2.8 g (11.2 kcal)
- Fats5.9 g (53.4 kcal)
Nutrition Label
Palak makka bhaji
- Serving Size1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs7.4 g
- Fiber2.1 g
- Sugar2.1 g
- Protein2.8 g
- Fat5.9 g
- Saturated fat1.5 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat1.5 g
- Cholesterol2.8 mg
- Sodium180.5 mg
Nutrition per 100g
- Calories90.3 kcal
- Carbs7.1 g
- Fiber2.0 g
- Sugar2.1 g
- Protein2.7 g
- Fat5.7 g
- Cholesterol2.7 mg
- Sodium173.1 mg
1 serving = 104.3g
Cooking time: 25 minutes
Serves: 6 persons
Ingredients
Cream
50 Grams
Corn raw
100 Grams
Fenugreek leaves
15 Grams
Spinach
200 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Turmeric powder
0.5 Tea Spoon
Cashew nut
2 Table Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cinnamon
2 Grams
Instructions
1
2
Blanching Spinach
Boil 2 to 3 cups water with some salt. Switch off the fire and immediately add the palak or spinach. Cover with a lid, blanch the spinach in water for 4-5 minutes. Drain and immediately place the palak in cold water for 3-4 minutes. Drain again and along with green chilies, make a smooth puree in a grinder or blender.
3
Prepare the masala
In a small grinder or blender, add all chopped onions, tomatoes,ginger, garlic ,green chillies,cashew nuts to a smooth paste. Add very little water if required while grinding. Keep this masala paste aside.
4
Add spices
Heat oil or butter in a thick-bottomed pan. Fry the cumin first till they become aromatic and are browned.
5
Add the grounded paste
Now add the ground masala paste and mix very well. Then add the turmeric powder, red chili powder, asafoetida and garam masala powder. Keep on stirring and sautéing the masala, till the oil starts to leave the sides of the paste.
6
Add spinach
Once the oil separates from the sides, add spinach puree ,mix well.
7
Simmer
Simmer the gravy till the palak gets completely cooked. The gravy or sauce will slightly thicken. Adjust the consistency by adding more or less water.
8
Add boiled corn
Add the boiled corn kernels and simmer for 1 to 2 minutes more.
9
Add cream
Whip or beat cream till smooth, add cream and kasuri methi. Stir and cook further for ½ to 1 minute.
10
Serve hot
Serve aloo palak hot with some rotis, chapatis or parathas or jeera rice.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Palak makka bhaji | Aloo palak | Batatyachya palakachya bhaji | Potato spinach curry |
|---|---|---|---|---|
| Calories | 94.2 kcal | 87.5 kcal | 87.5 kcal | 87.5 kcal |
| Carbs | 7.4 g | 9.9 g | 9.9 g | 9.9 g |
| Protein | 2.8 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 5.9 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 2.1 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 2.1 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 180.5 mg | 224.6 mg | 224.6 mg | 224.6 mg |
| Cholesterol | 2.8 mg | 0.5 mg | 0.5 mg | 0.5 mg |
Health Goals Suitability
Weight Loss
At just 94.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (2.8mg) and low saturated fat (1.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~104.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Palak makka bhaji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (188.3-282.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Palak makka bhaji contains 94.2 kcal (2.8g protein, 7.4g carbs, 5.9g fat). That's 90.3 kcal per 100g. You can track exact portions in the Hint app.
At just 94.2 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Palak makka bhaji has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Palak makka bhaji is light enough for dinner at 94.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Palak makka bhaji is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
