Aloo Saag vs Saag Paneer

Aloo Saag vs Saag Paneer: The 9 Important Facts

Aloo saag vs saag paneer: Two flavor-packed most common side dishes of Indian cuisine, liked by one and all. Both are full of nutrients, minerals, and fiber and contain a variety of greens and veggies.

Both the delicious side dishes go well with Indian bread/naan/paratha. Saag paneer can be served best with rotis.

1. Saag paneer vs saag aloo: The origin

The origin of saag cooked along with other food can be traced back to the birth of Ayurveda when it was boiled in earthen pots along with milk for medicinal values.

In modern times it spread from North India to the rest of the world.

2. Ingredients of Saag Paneer Vs Saag Aloo

Most of the ingredients in both dishes are common with the exception of only a few. 

As the name suggests, for saag aloo, you need potatoes, saag, and condiments.

For saag paneer, you need paneer, saag, and condiments. (And, in case you are wondering, “is saag paneer keto?”, the detailed answer is available in another of our articles).

The main ingredients are saag, and many condiments are almost the same.

 Common Ingredients

  • 250gm, saag/leafy vegetable bundle finely chopped
  • 4 large garlic cloves crushed
  • 4 cm ginger finely chopped
  • 1 onion diced
  • 1 tomato puree
  • 2 green chilies
  • 2 tbsp. cumin seeds
  • 1tbsp coriander powder
  • 1 tbsp. red chili powder
  • Salt as per taste
  • Turmeric powder 1 tbsp 
  • 2 tbsp. vegetable oil 

Additional ingredients for Aloo saag

  • 1 kg potatoes, peeled and cut into 3 cm cubes and fried.
  • 2 tbsps mustard seeds

Additional ingredients for Saag paneer

  • 250 gm Paneer
  • Asafetida: One pinch 
  • Garam masala- 1 tbsp.
  • Fresh Cream

3. Saag Paneer vs Saag Aloo: Recipe

Saag in India is a mixture of various different types of leafy greens like spinach and sarsoo (Mustard). Saag paneer is paneer in mustard green/leafy green vegetable curry and Aloo saag is potatoes in spinach curry. In the west, saag implies anything green and leafy. For making Saag Paneer and Aloo saag both fresh spinach or leafy vegetables, as well as frozen spinach/mustard greens, can be used. Using fresh spinach results in a tastier dish, whereas using frozen spinach saves cooking time. While using frozen spinach, the spinach has to be taken out from the freezer and thawed to bring it to room temperature before cooking.

Step 1. Rinse the mustard green/leafy vegetable leaves very well under running water.

Step 2. Boil 3 cups of water in a pan, add ¼ tbsp of salt to the boiling water and stir. Switch off the flame. Put the cleaned leaves in hot water and let them sit in hot water for about 1 minute. After 1 minute of strain, remove the saag leaves.

Step 3. Immediately transfer the saag leaves to the bowl containing ice-cold water for a minute. This step will help retain the green color.

Step 4. Drain the water and press to remove excess moisture. Add the saag in an immersion blender or grinder with 1 inch chopped ginger, 1 to 2 green chilies, and make a smooth puree. Set the puree aside.

Step 5. Heat 2 tbsps of ghee/butter or vegetable oil in a wok.

Step 6. Add ½ tbsps of cumin seeds, and one bay leaf.

Step 7. Add 1/3 cup finely chopped onions, sauté until golden then add chopped garlic, stir till the raw aroma of garlic is removed, add finely chopped tomatoes, stir, and cover until tomatoes soften.

Step 8. Add ¼ tbsp of salt, turmeric powder, red chili powder, and asafoetida (optional). Mix very well.

Step 9. Add the pureed spinach or saag to the pan and mix well.

Step 10. Add about ½ cup of water. Mix and stir again.

Step 11. Simmer the gravy for 6 to 7 mins or until the palak is cooked and gravy thickens.

Step 12. Add ¼ tbsp. of garam masala and stir.

Step 13. At this stage, for saag paneer, add the raw paneer cubes and for aloo saag, add diced and fried potato cubes directly to the palak gravy and cook on medium heat for a minute in case of saag paneer. For aloo saag, cover and cook till the potatoes are soft.

Step 14. Lastly, add two tbsps of fresh whipped cream and give a light stir.

4. Nutritional Value of Aloo Saag Vs Saag Paneer

Aloo Saag Per 2000 calories

  • Proteins- 6 gm
  • Carbohydrates- 21gm
  • Fiber- 6gm
  • Fat- 3gm
  • Vitamin A- 249%
  • Vitamin C- 53%
  • Calcium- 15%
  • Iron- 10 %

Saag Paneer Per 2000 calories 

  • Carbohydrates- 14.1 gm
  • Proteins- 10.6 gm
  • Fats- 24 gm
  • Vitamin A – 165%
  • Vitamin C – 114%
  • Iron – 22%

On top of that, is saag paneer gluten-free?

5. Health Benefits: Saag Aloo vs Saag Paneer

  • Paneer is a rich source of protein, calcium, and omega three fatty acids, which is good for the heart and weight loss.
  • Potatoes are high in fiber, which might help you lose weight by keeping you fuller for longer. Fiber can help prevent heart disease by regulating cholesterol and blood sugar levels. Potatoes are also high in antioxidants, which help to prevent disease, as well as vitamins, which help your body function efficiently.
  • Fresh Spinach(saag) is a rich source of iron and insoluble fibers.
  • Onions have antioxidants, and chromium helps in regulating blood pressure.
  • Tomatoes- A very rich source of lycopene and vitamin c and are also powerful antioxidants.

To have a better understanding of the gravy for saag aloo vs saag paneer, check out this useful video:

6. Saag Paneer vs Aloo Saag: Preservation

They can be preserved for future use for up to a month. To freeze, portion them into a freezer-safe container. Using a small container is a good option for easy use. When you want to eat them, just thaw them to room temperature.

7. Aloo Saag vs Saag paneer: Texture

  • Aloo Saag: Fibrous and mushy
  • Saag Paneer: Soft and smooth

8. Aloo Saag vs Saag paneer: Taste

  • Aloo Saag: Tangy and Spicy
  • Saag Paneer: Spicy and creamy

9. Aloo Saag vs Saag paneer: Aroma

  • Aloo Saag: Fibrous and mushy
  • Saag Paneer: The aroma of cloves and cinnamon (garam masala) can also be made smoky as in restaurant style.

10. Aloo Saag vs Saag paneer: Calories

  • Aloo Saag: 148 –  203 calories/serving
  • Saag Paneer: 470 calories/serving approx.

Find out also the main distinctions between palak paneer vs saag paneer.

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