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 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 pan. When spinach is dark green but still firm, transfer to a colander. Rinse and wipe out pan and set aside.
  3. Let spinach cool. Squeeze out as much moisture as possible, a handful at a time. On cutting board, coarsely chop spinach.
  4. Heat oil in skillet over medium-high heat. Add scallions and garlic and sauté until scallions are tender, 3-4 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
  • Fat: 3 g
  • Carbohydrates: 18 g
  • Fiber: 7 g
  • Protein: 8 g