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Bhugal Bhee Recipe | CraftMyMeals | CraftMyMeals

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Bhugal Bhee

indianmediumveganvegetariandairy-freenut-free

soy-free

kosher

mediterranean

Bhugal Bhee

Popularity

1.5

Taste Score:7/10

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.

Prep15m

Cook40m

Servings4

Serving:1 cup

244 cal

Ingredients

For 4 servings

500 g Lotus Root (About 2 medium-sized roots)
4 cup Water (For blanching the lotus root)
1 tsp Salt (For blanching water)
2 medium Onion (Thinly sliced)
2 medium Tomato (Finely chopped)
3 tbsp Sunflower Oil
1 tbsp Ginger-Garlic Paste
2 pcs Green Chili (Slit lengthwise)
0.25 tsp Asafoetida (Also known as Hing)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chili Powder (For color and mild heat)
1.5 tsp Coriander Powder
0.5 tsp Amchur Powder (Dry mango powder)
0.5 tsp Garam Masala
2 tbsp Fresh Coriander Leaves (Finely chopped, for garnish)

Nutrition per Serving

244

Calories

Protein

30g

Carbs

Instructions

1
Prepare the Lotus Root
- Wash the lotus root thoroughly under running water. Peel the tough outer skin with a peeler.
- Slice it into 1/4-inch thick diagonal pieces. Hold each slice up to the light to inspect the holes for any hidden dirt. Use a thin skewer to clean them out if needed.
- In a pot, bring 4 cups of water and 1 tsp of salt to a rolling boil.
- Add the lotus root slices and blanch for 5-7 minutes. This cleans them and begins the cooking process. Drain completely and set aside.
2
Caramelize the Onions (The 'Bhugal' Process)
- Heat oil in a heavy-bottomed pan or kadai over medium-low heat.
- Add the thinly sliced onions and sauté, stirring frequently, for 15-18 minutes. Be patient, as they need to turn a deep, uniform golden-brown. This step is crucial for the dish's signature flavor.
3
Build the Masala Base
- Add the ginger-garlic paste and slit green chilies to the browned onions. Sauté for 1 minute until the raw aroma disappears.

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30 min

303cal

9gprotein

About This Bhugal Bhee Recipe

This indian recipe takes 55 minutes to prepare and yields 4 servings. At 244.44 calories per serving with 4.29g of protein, it's a moderately challenging recipe perfect for lunch or dinner.

12g

Fat

Fiber9g

Sodium72mg

Potassium1092mg

Phosphorus140mg

Know more about our calculations

Add the asafoetida and stir. Immediately add the finely chopped tomatoes.

Cook for 6-8 minutes, stirring occasionally, until the tomatoes break down completely and become soft and pulpy.

Stir in the turmeric powder, Kashmiri red chili powder, coriander powder, and 1 tsp of salt. Mix well and cook for 2-3 minutes until the oil begins to separate from the masala.

Cook the Lotus Root

Add the blanched lotus root slices to the pan. Gently stir for 2 minutes to coat them evenly with the masala.
Pour in 1/2 cup of water, mix well, and bring the mixture to a simmer.
Cover the pan, reduce the heat to low, and cook for 15-20 minutes, or until the lotus root is tender but still retains a slight bite.
If there's excess water after cooking, remove the lid and cook on medium heat for a few more minutes until the gravy thickens to a semi-dry consistency, clinging to the lotus root.

Finish and Garnish

Turn off the heat. Stir in the amchur powder and garam masala for a final burst of flavor and aroma.
Garnish with freshly chopped coriander leaves.
Let it rest for 5 minutes before serving. Serve hot with phulka, roti, or as a side dish with dal and rice.

Pro Tips

1The key to authentic 'Bhugal Bhee' is the deep, even browning of the onions. Don't rush this step; it builds the foundational sweet and savory flavor.
2Cleaning the lotus root is paramount. After slicing, hold each piece up to the light to check for any dirt in the holes. Use a skewer or a thin brush to clean them out.
3For a slightly richer flavor, you can use ghee instead of oil.
4If you prefer a bit of gravy, you can add up to 1 cup of water in step 4 and simmer for a shorter time.
5To save time, you can pressure cook the dish. After sautéing the masala, add the lotus root and water, and cook for 1 whistle on high heat, then let the pressure release naturally.

Recipe Variations

Aloo Bhee

Add one peeled and cubed potato along with the lotus root for a heartier version. You may need to add a splash more water.

Creamy Version

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.

With Peas

Add 1/2 cup of green peas in the last 5 minutes of cooking for a pop of color and sweetness.

Health Benefits

✨

Rich in Dietary Fiber

Lotus root is an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.

✨

Boosts Immunity

High in Vitamin C, an antioxidant that strengthens the immune system and helps protect the body against infections.

✨

Supports Heart Health

The potassium in lotus root acts as a vasodilator, helping to regulate blood pressure. The fiber content also helps in managing cholesterol levels.

Frequently Asked Questions

How do I clean lotus root properly?

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.

Is Bhugal Bhee healthy?

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.

How many calories are in one serving of Bhugal Bhee?

One serving (approximately 215g) contains around 180-220 calories, depending on the amount of oil used. It's a relatively low-calorie main dish.

Can I make this dish without onions and garlic?

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.

What can I serve with Bhugal Bhee?

Bhugal Bhee pairs wonderfully with Sindhi Phulka (thin rotis), parathas, or as a side dish with a simple dal and steamed rice.