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A simple and nutritious Odia stir-fry made with fresh amaranth leaves, garlic, and a hint of panch phoron. This classic side dish is ready in minutes and pairs perfectly with rice and dal.
Preparation
Fry the Badi (if using)
Temper the Spices (Tadka)
A simple and nutritious Odia stir-fry made with fresh amaranth leaves, garlic, and a hint of panch phoron. This classic side dish is ready in minutes and pairs perfectly with rice and dal.
This odia recipe takes 25 minutes to prepare and yields 4 servings. At 361.4 calories per serving with 17.6g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Sauté Onions and Cook Saaga
Wilt and Finish
Add small cubes of pumpkin (kakharu) or potato along with the onions. You will need to cook them until tender before adding the greens.
For a different flavor profile, stir in 2-3 tablespoons of freshly grated coconut at the very end of cooking.
This recipe works well with other leafy greens like spinach (palanga saaga) or fenugreek leaves (methi saaga), though cooking times may vary slightly.
Add a tablespoon of soaked moong dal along with the onions for added protein and texture. Cook until the dal is soft before adding the greens.
Amaranth leaves are an excellent source of iron, which is crucial for preventing anemia, as well as vitamins A, C, and K, which support vision, immunity, and bone health.
The combination of garlic, known for its allicin content, and turmeric, with its active compound curcumin, provides powerful antimicrobial and anti-inflammatory properties that help strengthen the immune system.
Being high in dietary fiber, this dish aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Mustard oil is rich in monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels. The high potassium content in amaranth leaves also helps in regulating blood pressure.
A single serving of Kosala Saaga Bhaja contains approximately 165 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil and badi used.
Yes, it is very healthy. Amaranth leaves are a powerhouse of iron, vitamins A, C, K, and folate. The use of garlic, turmeric, and mustard oil adds anti-inflammatory and antioxidant properties to the dish.
Panch phoron is a whole spice blend originating from the Indian subcontinent, used especially in Eastern India. It typically consists of an equal mix of fenugreek, nigella, cumin, black mustard, and fennel seeds.
While mustard oil provides the authentic, pungent flavor characteristic of Odia cuisine, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
Badi are sun-dried dumplings made from ground lentils, typically urad dal or moong dal. They add a unique savory crunch to the dish. If you can't find them, you can omit them or substitute with fried moong dal vadi or roasted peanuts for texture.
If your dish has excess water, simply remove the lid and cook on medium-high heat, stirring frequently, until the moisture evaporates. Ensure your greens are well-drained after washing to prevent this.
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