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A rustic and flavorful Assamese stir-fry made with tender fiddlehead ferns and earthy taro root. This traditional dish, seasoned with panch phoron and mustard oil, brings the unique taste of Northeast India to your table.
Prepare the Vegetables (15 mins)
Temper the Spices (2 mins)
Cook the Taro Root (10 mins)
A rustic and flavorful Assamese stir-fry made with tender fiddlehead ferns and earthy taro root. This traditional dish, seasoned with panch phoron and mustard oil, brings the unique taste of Northeast India to your table.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 188.32 calories per serving with 4.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Add Fiddlehead Ferns and Finish (8 mins)
Serve
You can substitute taro root with an equal amount of potato, cubed similarly. The cooking time for potatoes might be slightly different.
For added texture and protein, add a tablespoon of soaked whole black gram (mati mah) along with the taro root.
Squeeze a teaspoon of fresh lemon juice or Assamese Kaji Nemu juice over the bhaji just before serving for a bright, tangy finish.
Fiddlehead ferns are packed with antioxidants, including vitamin C and beta-carotene, which help combat oxidative stress and reduce cellular damage in the body.
Both taro root and fiddlehead ferns are excellent sources of dietary fiber. Fiber aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
The high content of Vitamin A and C in fiddlehead ferns, combined with the anti-inflammatory properties of garlic and turmeric, helps strengthen the immune system.
Taro root is a good source of important minerals like manganese, potassium, and copper, which are essential for bone health, nerve function, and maintaining healthy blood pressure.
Dhekia Xaak is the Assamese name for fiddlehead ferns, which are the coiled fronds of a young fern. They are a seasonal delicacy in Assam and other parts of Northeast India, prized for their unique, slightly earthy and nutty flavor.
Yes, it is a very healthy dish. Fiddlehead ferns are rich in antioxidants, vitamins A and C, and omega-3 fatty acids. Taro root provides complex carbohydrates, fiber, and essential minerals. The use of minimal spices and mustard oil, which contains healthy fats, makes it a nutritious choice.
One serving of Kosu aru Dhekia Bhaji (approximately 125g) contains around 170-180 calories. The majority of the calories come from the mustard oil and the carbohydrates in the taro root.
Fiddlehead ferns are seasonal and can typically be found in local markets in Northeast India during the spring and monsoon seasons. Outside of this region, you might find them at specialty farmers' markets or some Asian grocery stores, either fresh or frozen.
While mustard oil provides the signature pungent and authentic flavor, you can substitute it with any neutral vegetable oil or ghee. However, the taste profile of the final dish will be different.
Store any leftover bhaji in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.
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