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A simple, rustic Assamese stir-fry made with pungent mustard greens and basic spices. This quick and healthy side dish highlights the unique flavor of the greens, cooked with just garlic and green chilies, and is a staple in homes across Assam.
Prepare the Greens and Aromatics
Temper the Oil and Sauté Aromatics
Cook the Mustard Greens
A simple, rustic Assamese stir-fry made with pungent mustard greens and basic spices. This quick and healthy side dish highlights the unique flavor of the greens, cooked with just garlic and green chilies, and is a staple in homes across Assam.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 102.19 calories per serving with 3.41g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Finish the Bhaji
For 'Aloo Lai Xaak', add one small potato, peeled and thinly sliced or cubed, along with the garlic and chilies. Sauté until the potatoes are lightly golden before adding the greens.
Add a few fried 'bori' (sun-dried lentil dumplings) towards the end of cooking for extra texture and flavor.
For a Bengali touch, temper the oil with 1/2 teaspoon of panch phoron (five-spice blend) before adding the garlic and chilies.
Mustard greens are an excellent source of Vitamin K, Vitamin A, and Vitamin C, which are crucial for bone health, vision, and immune function respectively.
The combination of mustard greens, garlic, and turmeric provides a wealth of antioxidants that help combat oxidative stress and inflammation in the body.
High in dietary fiber, this dish aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Garlic contains allicin and turmeric contains curcumin, both of which are known for their potent immune-boosting and anti-inflammatory properties.
One serving of Lai Xaak Bhaji contains approximately 90-110 calories, making it a very light and healthy side dish. The majority of the calories come from the mustard oil.
Yes, it is extremely healthy. Mustard greens are packed with vitamins A, C, and K, as well as minerals and fiber. The dish is low in calories, plant-based, and contains beneficial compounds from garlic and turmeric.
While mustard greens are unique, you can substitute them with other robust greens like spinach (palak), kale, or collard greens. The cooking time and final taste will vary.
The inherent bitterness of mustard greens can be reduced by blanching them in hot water for a minute before cooking. You can also add a pinch of sugar or a small squeeze of lemon juice at the end to balance the flavors.
You can, but the dish will lose its authentic Assamese character. If you must substitute, use a neutral vegetable oil or sunflower oil. Ghee is not typically used for this preparation.
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