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A simple and rustic Assamese stir-fry featuring pungent mustard greens and tender potatoes. This wholesome dish, cooked in mustard oil with a traditional five-spice tempering, is a staple in Eastern Indian homes and pairs perfectly with steamed rice.
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat for about 1-2 minutes, until it becomes very hot and slightly smoky. This step is crucial to mellow the oil's pungent flavor.
Reduce the heat to medium-low. Add the panch phoron and let the seeds splutter for about 30 seconds. Add the asafoetida and stir for a few seconds.
Add the minced ginger, garlic, and slit green chilies. Sauté for about 1 minute until they become fragrant and the raw smell disappears.
Add the cubed potatoes, turmeric powder, and salt. Mix well to ensure the potatoes are evenly coated with the spices. Sauté for 2-3 minutes.
Pour in the water, stir, and bring to a simmer. Cover the pan and cook on low heat for 8-10 minutes, stirring occasionally, until the potatoes are about 80% cooked and fork-tender.
Add the chopped mustard greens to the pan. It may seem like a large volume, but they will wilt down. Add them in batches if needed. Gently toss to combine with the potatoes.
Cover and cook for another 5-7 minutes, stirring once or twice. The greens will release their own water. Cook until the greens are tender and the potatoes are fully cooked. The final dish should be semi-dry with minimal liquid.
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A simple and rustic Assamese stir-fry featuring pungent mustard greens and tender potatoes. This wholesome dish, cooked in mustard oil with a traditional five-spice tempering, is a staple in Eastern Indian homes and pairs perfectly with steamed rice.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 204.24 calories per serving with 5.94g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Check for seasoning and adjust salt if necessary. Serve the Lai Xaak Aloo Torkari hot with steamed rice and a side of dal for a complete Assamese meal.
Fry 8-10 'bori' (sun-dried lentil dumplings) until golden and add them to the curry in the last 5 minutes of cooking for extra crunch and protein.
Incorporate a handful of soaked and boiled black chickpeas (kala chana) along with the potatoes for added texture and nutrition.
Add one finely chopped tomato along with the potatoes to introduce a mild tangy flavor to the dish.
For a non-vegetarian Assamese delicacy, add a fried and broken fish head (Maasor Mur) along with the potatoes.
Mustard greens are a powerhouse of Vitamin K, Vitamin A, and Vitamin C, which are essential for bone health, vision, skin integrity, and robust immune function.
The combination of mustard greens and potatoes provides a good amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Mustard greens contain antioxidants like flavonoids and beta-carotene, while turmeric provides curcumin. Both compounds have powerful anti-inflammatory effects that can help reduce the risk of chronic diseases.
This dish is low in saturated fat and cholesterol-free. The vitamins in mustard greens, particularly folate and Vitamin B6, help regulate homocysteine levels, which is beneficial for cardiovascular health.
Lai Xaak is the Assamese name for Mustard Greens. It is a leafy green vegetable known for its distinct pungent and slightly bitter flavor, which becomes milder upon cooking.
While you can use other vegetable oils, mustard oil is highly recommended as it provides the authentic, sharp, and pungent flavor that is characteristic of this Assamese dish. Using another oil will significantly alter the taste.
To reduce bitterness, you can blanch the chopped greens in hot salted water for 2 minutes, then drain and refresh in cold water before adding them to the pan. Alternatively, adding a pinch of sugar or a small amount of jaggery during cooking can help balance the flavors.
Yes, it is a very healthy dish. Mustard greens are packed with vitamins A, C, and K, as well as minerals and antioxidants. Potatoes provide carbohydrates for energy, and the use of minimal spices makes it a wholesome, nutritious preparation.
One serving of Lai Xaak Aloo Torkari contains approximately 190-210 calories, making it a light and healthy side dish. The calorie count can vary slightly based on the amount of oil used.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly in a pan or microwave before serving.