A traditional Gujarati delicacy made with a medley of seven different vegetables. This semi-dry sabzi has a wonderful balance of sweet, spicy, and tangy flavors, often enjoyed during festivals.
Prep25 min
Cook20 min
Servings4
Serving size: 1 cup
260cal
4gprotein
38gcarbs
12g
Ingredients
150 g Potato (1 medium, peeled and cut into 1-inch cubes)
100 g Sweet Potato (1 small, peeled and cut into 1-inch cubes)
100 g Suran (peeled and cut into 1-inch cubes)
120 g Raw Banana (1 medium, peeled and cut into 1-inch cubes)
100 g Surti Papdi (stringed and chopped into 1-inch pieces)
100 g Guar (topped, tailed, and chopped into 1-inch pieces)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
Fiber-rich Sata Bhajiyun with soft Phulkas – a perfectly spiced, aromatic homestyle meal!
This sindhi dish is perfect for dinner. With 522.1800000000001 calories and 12.4g of protein per serving, it's a high-fiber option for your meal plan.
fat
1 tsp Cumin Seeds
0.25 tsp Hing
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to taste)
2 tsp Coriander Cumin Powder
1 tbsp Jaggery (grated)
2 tbsp Lemon Juice (freshly squeezed)
1.5 tsp Salt (to taste)
0.5 cup Water (for pressure cooking)
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare the vegetables (approx. 15 minutes).
Wash all vegetables thoroughly.
Peel and chop the potato, sweet potato, and suran into 1-inch cubes.
Peel and chop the raw banana and brinjal into 1-inch cubes. Immediately place them in a bowl of water to prevent browning.
String the surti papdi and snap into 1-inch pieces. Top and tail the guar beans and chop them into 1-inch pieces.
2
Temper and pressure cook the vegetables (approx. 15 minutes).
Heat oil in a 3-liter pressure cooker over medium heat. Once hot, add the mustard seeds and allow them to splutter.
Add the cumin seeds and hing. Sauté for 30 seconds until fragrant.
Drain the raw banana and brinjal. Add all seven chopped vegetables to the cooker.
Add turmeric powder, red chili powder, coriander-cumin powder, and salt. Stir gently to coat the vegetables with the spices.
Pour in 1/2 cup of water, give it a final stir, and secure the lid of the pressure cooker.
Cook on high heat for 2 whistles. After the second whistle, reduce the heat to low and cook for 2 more minutes.
Turn off the heat and let the pressure release naturally. This is crucial to prevent the vegetables from turning mushy.
3
Add finishing flavors (approx. 5 minutes).
Once the pressure has completely settled, carefully open the cooker lid.
The vegetables should be tender but still hold their shape. Turn the heat back on to a medium-low setting.
Add the grated jaggery and fresh lemon juice. Stir very gently to combine, being careful not to break the vegetables.
Simmer for 2-3 minutes, allowing the jaggery to dissolve and any excess water to evaporate, creating a semi-dry consistency.
4
Garnish and serve.
Turn off the heat and garnish with freshly chopped coriander leaves.
Serve Sata Bhajiyun hot with fresh puris, rotis, or theplas.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
