Indian · lunch, dinner

Murgh Saagwala (Spinach Chicken Curry)

Murgh Saagwala (Spinach Chicken Curry) — from Curries With Bumbi's cooking video Watch how it’s made · 4:58

Video by Curries With Bumbi on YouTube · Open on YouTube

45 minServes 5354 kcal a serve
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Packed with spinach: each serve has over twice a day's vitamin K and about a third of a day's folate and vitamin A, plus about 28 g of protein from chicken thigh. Rich in vitamin C, iron and selenium too.

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Ingredients 26

Method

Tap a time to watch that step in the video.

  1. Blend the garlic, ginger and green chilli with about 4 tbsp water to a smooth paste. Coarsely grind the cardamom, cloves and peppercorns. 0:09
  2. Heat the oil in a pan over medium heat with the bay leaf and cinnamon stick. Add the onion with a pinch of salt and fry on medium-high until soft and starting to colour at the edges. 1:00
  3. Add the ground whole spices and the ginger-garlic paste and stir for about 2 minutes. Turn the heat right down and stir in the chilli powder, turmeric, coriander and cumin for just a few seconds. 1:38
  4. Add the chicken and stir on high heat for 3–4 minutes. Add the tomato and salt and cook until mushy, then the sugar; cover and cook 5 minutes on medium. 2:15
  5. Pour in 1 cup hot water, cover and cook 5 minutes on medium-low until the chicken is tender. Stir in the sour cream (if using), garam masala, nutmeg and shredded spinach; cover and cook 5 minutes more. 2:57
  6. Finish with the butter and mint leaves, remove the bay leaf and cinnamon stick, and adjust the seasoning. 4:02

Tip. Serve with steamed rice, roti or naan. Coriander leaves can replace the mint. Serves 5–6; we count 5.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy354 kcal1,480 kJ
Protein28 g55% of a day
Fibre4.2 g15% of a day
Carbohydrate15 g11 g net · 5.1 g sugars6% of a day
Fat21 g4.6 g saturated27% of a day
Sodium1,070 mg47% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 32%
  • Fat 55%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High226%

271 µg a serve, mostly from spinach leaves (94%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 High56%

0.9 g a serve, mostly from oil (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High45%

25 µg a serve, mostly from chicken thighs (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High38%

0.7 mg a serve, mostly from chicken thighs (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A High36%

323 µg a serve, mostly from spinach leaves (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C High34%

30 mg a serve, mostly from spinach leaves (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate High33%

130 µg a serve, mostly from spinach leaves (79%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc High28%

3.1 mg a serve, mostly from chicken thighs (77%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High24%

0.6 µg a serve, mostly from chicken thighs (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin E High23%

3.5 mg a serve, mostly from oil (40%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron High22%

3.9 mg a serve, mostly from spinach leaves (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium High21%

89 mg a serve, mostly from spinach leaves (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source18%

830 mg a serve, mostly from spinach leaves (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Calcium9%

118 mg a serve, mostly from spinach leaves (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D1%

0.1 µg a serve, mostly from chicken thighs (74%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Curries With Bumbi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.