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A simple yet flavorful stir-fry from Assam featuring pungent mustard greens and potatoes, tempered with traditional spices. This rustic dish comes together quickly and is a perfect healthy side for rice and dal.
Prepare Vegetables and Aromatics
Temper Spices and Sauté Aromatics
Cook the Potatoes
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A simple yet flavorful stir-fry from Assam featuring pungent mustard greens and potatoes, tempered with traditional spices. This rustic dish comes together quickly and is a perfect healthy side for rice and dal.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 205.8 calories per serving with 5.35g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Wilt the Greens and Finish
Serve
For a tangy flavor, add one finely chopped tomato along with the potatoes and cook until it turns soft and mushy.
Add a handful of 'bori' (sun-dried lentil dumplings), fried separately until golden, and crumble them over the dish before serving for extra crunch and protein.
For a deeper flavor, add a pinch of asafoetida (hing) to the hot oil just before adding the onions.
Mustard greens are a powerhouse of nutrients, including vitamins A, C, and K, as well as minerals like calcium and iron, which support vision, bone health, and immunity.
Turmeric and compounds in mustard greens have potent anti-inflammatory effects, which may help reduce the risk of chronic diseases and alleviate inflammation in the body.
The high dietary fiber content from both the greens and potatoes aids in digestion, prevents constipation, and supports a healthy gut microbiome.
High levels of Vitamin C in mustard greens, along with the beneficial properties of garlic and ginger, help strengthen the immune system and protect against infections.
Yes, it is very healthy. Mustard greens are packed with vitamins A, C, and K, and minerals. The dish is high in fiber, plant-based, and uses minimal oil. Spices like turmeric also offer anti-inflammatory benefits.
One serving (approximately 1 cup or 195g) of this stir-fry contains around 150-180 calories, making it a light and nutritious side dish. The exact count depends on the amount of oil used.
Panch Phoron is a whole spice blend of cumin, brown mustard, fenugreek, nigella, and fennel seeds. It's key to the authentic flavor. If you don't have it, you can use 1/2 tsp of mustard seeds and 1/2 tsp of cumin seeds as a basic substitute.
To reduce bitterness, you can blanch the chopped greens in hot salted water for 2 minutes, then drain and immediately plunge them into ice-cold water before adding them to the pan. A little extra salt or a squeeze of lemon juice at the end can also help balance the flavors.
Absolutely. While mustard greens are traditional, you can make a similar stir-fry with spinach, amaranth leaves, or collard greens. Cooking times may vary slightly depending on the green used.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave until hot before serving.