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A simple and nutritious Assamese stir-fry made with babori xaak (leafy greens), pungent mustard oil, and garlic. This traditional dish is a staple in Assamese homes, loved for its fresh, earthy flavors and quick preparation.
Prepare the Greens: First, chop the babori xaak. Then, to wash thoroughly, submerge the chopped greens in a large bowl of cold water. Swish them around with your hands to dislodge any grit, then lift the greens out, leaving the dirt to settle at the bottom. Repeat this process 2-3 times until the water runs clear. Drain well in a colander.
Temper the Oil: Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat. Allow it to heat until it just begins to smoke lightly, then immediately reduce the heat to medium. This step mellows the oil's pungent flavor.
Sauté Aromatics: Add the finely chopped garlic and slit green chilies to the hot oil. Sauté for about 30-45 seconds until the garlic becomes fragrant and turns a very light golden color. Be careful not to burn it.
Cook the Xaak: Add all the washed and drained babori xaak to the kadai. Sprinkle the salt over the top. Stir well to coat the greens with the oil and aromatics. The greens will start to wilt almost immediately.
Wilt and Finish: Cook, stirring occasionally, for 2-3 minutes until the greens have wilted down significantly. Cover the pan, reduce the heat to low, and let it cook for another 4-5 minutes, or until the stems are tender. Uncover and stir-fry for one final minute to evaporate any excess moisture.
Serve: Transfer the Babori Xaak Bhaji to a serving bowl. It is best enjoyed hot as a side dish with steamed rice (bhaat) and a simple dal (dail).
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A simple and nutritious Assamese stir-fry made with babori xaak (leafy greens), pungent mustard oil, and garlic. This traditional dish is a staple in Assamese homes, loved for its fresh, earthy flavors and quick preparation.
This indian recipe takes 20 minutes to prepare and yields 4 servings. At 111.07 calories per serving with 3.33g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add one small potato, finely diced, along with the garlic. Sauté until the potato is golden and partially cooked before adding the greens.
For added texture and flavor, crumble a few fried lentil fritters (masoor dal bor) over the finished bhaji just before serving.
For a uniquely Assamese flavor, add a teaspoon of fermented bamboo shoot (khorisa) along with the greens. Its tangy, pungent taste complements the xaak beautifully.
Add half a small onion, thinly sliced, and sauté it with the garlic until translucent for a slightly sweeter flavor base.
Babori xaak, like other leafy greens, is a powerhouse of essential nutrients, including Vitamin A, Vitamin C, iron, and calcium, which support vision, immunity, and bone health.
This dish is an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by providing a feeling of fullness.
Garlic and mustard oil contain powerful antioxidants that help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases.
Mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are known to be beneficial for cardiovascular health by helping to lower bad cholesterol levels.
Babori xaak is a type of aquatic leafy green vegetable, scientifically known as Myriophyllum aquaticum or water milfoil. It is popular in Assamese cuisine for its unique, slightly bitter and earthy flavor.
It is commonly found in local markets in Assam and other parts of Northeast India. Outside this region, it might be available at specialty Indian or Asian grocery stores. If unavailable, tender spinach or amaranth leaves can be used as a substitute, though the flavor profile will differ.
Yes, it is very healthy. It's a low-calorie, high-fiber dish packed with vitamins and minerals from the leafy greens. The use of minimal oil and simple spices makes it a nutritious addition to any meal.
One serving of approximately 65 grams contains around 70-80 calories, primarily from the mustard oil. The low calorie count makes it an excellent choice for a light and healthy diet.
Heating mustard oil to its smoking point helps to mellow its sharp, pungent flavor, making it more palatable while retaining its unique aroma. This is a common and important technique in North and East Indian cooking.
While garlic is key to the traditional flavor, you can omit it. For a different flavor profile, you can temper the oil with a pinch of panch phoron (Bengali five-spice mix) instead.