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A classic Sindhi delicacy where tender lotus root is slow-cooked with deeply caramelized onions, tangy tomatoes, and aromatic spices. The term 'Bhugal' refers to the process of browning, which gives this semi-dry curry its signature sweet and savory depth. A comforting and unique dish.
For 4 servings
Prepare the Lotus Root
Caramelize the Onions (The 'Bhugal' Process)
Build the Masala Base
A classic Sindhi delicacy where tender lotus root is slow-cooked with deeply caramelized onions, tangy tomatoes, and aromatic spices. The term 'Bhugal' refers to the process of browning, which gives this semi-dry curry its signature sweet and savory depth. A comforting and unique dish.
This indian recipe takes 55 minutes to prepare and yields 4 servings. At 232.67 calories per serving with 4.93g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Lotus Root
Finish and Garnish
Add one peeled and cubed potato along with the lotus root for a heartier version. You may need to add a splash more water.
Add 2 tablespoons of beaten curd (yogurt) after the tomatoes have cooked down for a slightly tangy and creamier texture. Ensure the heat is low to prevent curdling.
Add 1/2 cup of green peas in the last 5 minutes of cooking for a pop of color and sweetness.
Lotus root is an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
High in Vitamin C, an antioxidant that strengthens the immune system and helps protect the body against infections.
The potassium in lotus root acts as a vasodilator, helping to regulate blood pressure. The fiber content also helps in managing cholesterol levels.
Wash it thoroughly, peel the skin, and slice it. The most important part is cleaning the holes. Use a thin skewer or a small brush under running water to dislodge any hidden dirt. Blanching also helps in cleaning it further.
Yes, it's a nutritious dish. Lotus root is rich in dietary fiber, Vitamin C, and minerals like potassium and copper. The dish is plant-based and can be made with minimal oil, making it a healthy choice.
One serving (approximately 215g) contains around 180-220 calories, depending on the amount of oil used. It's a relatively low-calorie main dish.
While the caramelized onions are central to the 'Bhugal' flavor, you can make a Jain version. Skip onions and garlic. Increase the amount of tomatoes and use a pinch more asafoetida (hing) and ginger paste to build the flavor base.
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