Tandoori spinach

Tandoori spinach

This recipe, adapted from the American Institute for Cancer Research Weekly Health-e-Recipe, is a tasty twist on a favorite green. Tandoori Spinach is great as a flavorful side dish with chicken, fish or tofu.

The nutrition behind the dish

Spinach: fiber, protein, folate, manganese, iron, vitamins K, A, C

Yogurt: carbohydrate (lactose), protein, fat, calcium, potassium, phosphorus, riboflavin, zinc, selenium, vitamin B12 and pantothenic acid (vitamin B5)

Canola Oil: fat (monounsaturated and polyunsaturated fatty acids), vitamin K

Scallions: fiber, folate, iron, vitamins K, A, C

Garlic: manganese, selenium, vitamins B6 and C

Servings: 4


  • 2 10-ounce bags or bunches fresh spinach
  • 2 teaspoons canola oil
  • 1/2 cup chopped scallions, white and tender green parts
  • 1 garlic clove, finely chopped
  • 1 teaspoon mild curry powder
  • 6 ounces plain 2-percent fat Greek yogurt
  • 1/2 teaspoon salt
  • Ground black pepper, to taste


  1. Separate spinach leaves from their tough stems. Rinse well in cold water. Shake off most but not all water clinging to leaves.
  2. Set a heavy, large skillet over medium-high heat. Pile moist spinach into pan, heaping generously. Using tongs, turn and mix spinach until it collapses, about 2 minutes. Keep adding spinach until it all fits into the pan. When spinach is dark green but still firm, transfer to a colander. Rinse and wipe out the pan and set aside.
  3. Let spinach cool. Squeeze out as much moisture as possible, a handful at a time. On a cutting board, coarsely chop spinach.
  4. Heat oil in a skillet over medium-high heat. Add scallions and garlic and sauté until scallions are tender, 3 to 4 minutes. Mix in curry powder and cook, stirring until fragrant, 1 minute. Add spinach and stir to combine. Mix in yogurt, salt and pepper. Cook, stirring, just until spinach is heated through, about 3 minutes. Don’t let it start to bubble. Adjust seasoning to taste with salt and pepper.
  5. Serve hot or warm.

Nutrition information (per serving)

  • Calories: 120
  • Total fat: 3 g
  • Total carbohydrate: 18 g
  • Dietary fiber: 7 g
  • Protein: 8 g