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Kosu aru Dhekia Bhaji Recipe | CraftMyMeals | CraftMyMeals

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Kosu aru Dhekia Bhaji

indianeasyveganvegetariangluten-freedairy-free

nut-free

soy-free

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mediterranean

Kosu aru Dhekia Bhaji

Popularity

1.0

Taste Score:6/10

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.

Prep15m

Cook20m

Servings4

Serving:1 cup

190 cal

Ingredients

For 4 servings

250 g Fiddlehead Ferns (Cleaned and roughly chopped)
200 g Taro Root (Peeled and cut into 1/2-inch cubes)
3 tbsp Mustard Oil (Essential for authentic flavor)
1 tsp Panch Phoron (Bengali five-spice blend)
6 cloves Garlic (Finely chopped)
3 pcs Green Chili (Slit lengthwise)
0.5 tsp Turmeric Powder
1 tsp Salt (Adjust to taste)
0.25 cup Water (For cooking the taro root)

Nutrition per Serving

190

Calories

Protein

21g

Carbs

Instructions

1
Prepare the Vegetables (15 mins)
- Thoroughly wash the fiddlehead ferns (dhekia) under running water to remove any dirt. Trim any tough ends and roughly chop them into 1-inch pieces.
- Peel the taro root (kosu) and cut it into small, uniform 1/2-inch cubes. To prevent itchiness, you can soak the cubes in salted water for 10-15 minutes and then rinse.
- Finely chop the garlic cloves and slit the green chilies lengthwise.
2
Temper the Spices (2 mins)
- Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke lightly. This reduces its pungency.
- Lower the heat to medium, add the panch phoron, and allow the seeds to crackle and become fragrant, which takes about 30 seconds.
- Add the chopped garlic and slit green chilies. Sauté for another 30-45 seconds until the raw smell of garlic disappears.
3
Cook the Taro Root (10 mins)
- Add the cubed taro root to the pan. Sprinkle in the turmeric powder and salt.

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30 min

303cal

9gprotein

About This Kosu aru Dhekia Bhaji Recipe

This indian recipe takes 35 minutes to prepare and yields 4 servings. At 190.46 calories per serving with 4.37g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.

11g

Fat

Fiber4g

Sodium589mg

Potassium542mg

Phosphorus122mg

Know more about our calculations

Stir-fry for 2-3 minutes, ensuring the taro cubes are well-coated with the oil and spices.

Pour in 1/4 cup of water, stir, and bring to a simmer. Cover the pan, reduce the heat to low-medium, and cook for 8-10 minutes. The taro should be about 80% cooked and tender when pierced with a fork.

Add Fiddlehead Ferns and Finish (8 mins)

Add the chopped fiddlehead ferns to the pan. Mix everything gently but thoroughly.
Cover and cook for 5-7 minutes, stirring occasionally. The ferns will release some water and cook down.
Uncover and cook for another 1-2 minutes to evaporate any excess moisture. The ferns should be tender but retain a slight bite. Be careful not to overcook them into a mush.

Serve

Once cooked, turn off the heat. Serve the Kosu aru Dhekia Bhaji hot as a side dish with steamed rice and a simple dal like Masor Tenga (sour fish curry) or plain Masur Dal for an authentic Assamese meal.

Pro Tips

1For the most authentic flavor, use mustard oil and do not substitute it. Heating it properly before adding spices is key.
2Fiddlehead ferns cook quickly. Add them only after the taro root is almost cooked to maintain their crisp-tender texture.
3If you experience itching while handling taro root, you can apply a little mustard oil to your hands before peeling and chopping.
4Panch phoron is a blend of five whole spices: fenugreek, nigella, cumin, black mustard, and fennel seeds. It's crucial for the dish's aroma.

Recipe Variations

With Potato

You can substitute taro root with an equal amount of potato, cubed similarly. The cooking time for potatoes might be slightly different.

With Black Gram

For added texture and protein, add a tablespoon of soaked whole black gram (mati mah) along with the taro root.

Lemony Twist

Squeeze a teaspoon of fresh lemon juice or Assamese Kaji Nemu juice over the bhaji just before serving for a bright, tangy finish.

Health Benefits

✨

Rich in Antioxidants

Fiddlehead ferns are packed with antioxidants, including vitamin C and beta-carotene, which help combat oxidative stress and reduce cellular damage in the body.

✨

Supports Digestive Health

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.

✨

Boosts Immunity

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.

✨

Good Source of Minerals

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.

Frequently Asked Questions

What is Dhekia Xaak (Fiddlehead Fern)?

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.

Is Kosu aru Dhekia Bhaji healthy?

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.

How many calories are in one serving of this dish?

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.

Where can I find fiddlehead ferns?

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.

Can I make this dish without mustard oil?

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.

How do I store leftovers?

Store any leftover bhaji in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.