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A classic Odia curry featuring tender prawns and fresh amaranth leaves cooked in a pungent mustard and garlic paste. This rustic and flavorful dish is a staple in Odia households, best enjoyed with steamed rice.
Prepare Paste & Prawns
Sauté the Prawns
Prepare the Tadka & Base
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A classic Odia curry featuring tender prawns and fresh amaranth leaves cooked in a pungent mustard and garlic paste. This rustic and flavorful dish is a staple in Odia households, best enjoyed with steamed rice.
This odia recipe takes 45 minutes to prepare and yields 4 servings. At 210.14 calories per serving with 18.63g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala & Greens
Combine & Simmer
Finish and Serve
Replace prawns with cubed potatoes, pumpkin (kakharu), or fried badi (lentil dumplings) for a delicious vegetarian version called 'Saga Besara'.
If amaranth leaves are unavailable, you can use spinach (palak) or fenugreek leaves (methi), though the cooking time and flavor will vary.
For a slightly richer gravy, you can add 1-2 tablespoons of grated coconut along with the mustard seeds when making the paste.
Prawns are an excellent source of high-quality, low-fat protein, which is essential for muscle repair, growth, and overall body function.
Amaranth leaves are packed with iron, which is crucial for forming hemoglobin, preventing anemia, and boosting energy levels.
Mustard seeds and mustard oil contain compounds like selenium and omega-3 fatty acids, which have natural anti-inflammatory effects that can benefit overall health.
The combination of garlic, turmeric, and vitamin C from amaranth leaves helps strengthen the immune system and fight off infections.
One serving of Chingudi Saga Tarkari contains approximately 250-300 calories, depending on the amount of oil used and the size of the prawns.
Yes, it is a very healthy dish. Prawns provide lean protein, while amaranth leaves are rich in iron, vitamins A and C, and dietary fiber. Using mustard oil in moderation also offers health benefits from its omega-3 fatty acids.
Mustard paste can turn bitter if it's over-ground or over-cooked. Grind it just until smooth and sauté it for only 1-2 minutes until the raw smell disappears. Soaking the seeds in warm water for 20 minutes before grinding can also help reduce bitterness.
Absolutely. While amaranth leaves (saga) are traditional, you can substitute them with spinach (palanga saga) or even drumstick leaves (sajana saga). Adjust cooking time accordingly, as spinach cooks much faster.
Yes, you can make a vegetarian version called 'Saga Besara'. Omit the prawns and add vegetables like potatoes, pumpkin, or eggplant. You can also add fried badi (sun-dried lentil dumplings) for texture and protein.
Panch Phoron is an Eastern Indian five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds. If you don't have it, you can use a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds as a basic substitute, though the authentic flavor will be different.