Loading...
A simple and nutritious Bengali stir-fry made with fresh spinach and a fragrant tempering of panch phoron. This classic side dish comes together in minutes and is the perfect accompaniment to rice and dal for a comforting meal.
Prepare the Spinach: Thoroughly wash the spinach leaves in a large bowl of cold water, changing the water 2-3 times to remove all grit. Drain well. Roughly chop the spinach leaves and stems. Finely chop the garlic cloves. Set everything aside.
Temper the Spices (Tadka): Heat the mustard oil in a kadai or wide, heavy-bottomed pan over medium-high heat. Once the oil is hot and shimmering (you may see faint white smoke), reduce the heat to medium. Add the dried red chilies and panch phoron. Allow the spices to splutter for about 30 seconds until they become fragrant. Be careful not to burn them.
Sauté Aromatics: Add the finely chopped garlic to the pan and sauté for about 30-45 seconds until it turns light golden and the raw smell disappears.
Wilt the Spinach: Add the chopped spinach to the pan. It might look like a lot, but it will wilt down significantly. Sprinkle the turmeric powder and salt over the spinach. Using tongs or a spatula, gently toss everything together to coat the spinach with the oil and spices. Cook for 2-3 minutes, stirring occasionally, until the spinach has completely wilted.
Cook and Finish: Cover the pan and cook on low heat for 4-5 minutes, allowing the spinach to become tender in its own steam. Uncover, add the sugar (if using), and increase the heat to medium-high. Stir-fry for another 1-2 minutes to evaporate any excess water. The final dish should be moist but not watery.
Serve: Remove from heat and serve the Saag Bhaja hot as a side dish with steamed rice and dal.
A classic Bengali comfort food! Tender fish fillets are marinated in simple spices, dipped in a savory egg batter with onions and chilies, then shallow-fried to a perfect golden crisp. A quick and delicious side for any meal.
A beloved Bengali classic, this dish features tiny freshwater fish marinated in simple spices and fried to a perfect crisp. It's the ultimate comfort food, best enjoyed with hot steamed rice and dal.
A classic Bengali delicacy where tender prawns are steamed in a pungent, creamy paste of mustard seeds, poppy seeds, and coconut. This 'bhapa' preparation is incredibly flavorful and best enjoyed with hot steamed rice.
A classic Bengali stir-fry featuring fresh spinach and crispy lentil dumplings (bori). This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal for a comforting, traditional meal.
A simple and nutritious Bengali stir-fry made with fresh spinach and a fragrant tempering of panch phoron. This classic side dish comes together in minutes and is the perfect accompaniment to rice and dal for a comforting meal.
This bengali recipe takes 22 minutes to prepare and yields 2 servings. At 218.35 calories per serving with 6.6g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Sauté small cubes of potato (aloo) or eggplant (begun) in the oil after the tempering until they are almost cooked, then proceed with adding the spinach.
For extra crunch and flavor, fry some 'bori' (sun-dried lentil dumplings) until golden, set them aside, and crumble them over the finished dish before serving.
This recipe works well with other leafy greens like amaranth leaves (notey saag), mustard greens (shorshe saag), or fenugreek leaves (methi saag). Adjust cooking time as needed.
For a different flavor profile, you can add half a thinly sliced onion along with the garlic and sauté until translucent before adding the spinach.
Spinach is an excellent source of iron, which is crucial for producing red blood cells and preventing anemia. It's also packed with Vitamin K for bone health, Vitamin A for vision, and Vitamin C for immune support.
This dish is high in fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels. A fiber-rich diet can also contribute to weight management by promoting a feeling of fullness.
Spinach, garlic, and spices like turmeric are loaded with antioxidants that help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases.
Mustard oil contains beneficial monounsaturated and polyunsaturated fats. Combined with the potassium in spinach, this dish can help manage blood pressure and support overall cardiovascular health.
Yes, Saag Bhaja is very healthy. It is rich in iron, vitamins A, C, and K, and dietary fiber from the spinach. The use of mustard oil provides healthy fats, and spices like turmeric have anti-inflammatory properties. It's a low-calorie, nutrient-dense dish.
One serving of Saag Bhaja (approximately 0.75 cup) contains around 195-210 calories, primarily from the mustard oil and the nutrients in the spinach.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used especially in Bengali cuisine. It consists of an equal mix of five spices: fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
If your dish is watery, it means the spinach released a lot of moisture that didn't evaporate. To fix this, simply turn the heat up to medium-high and stir-fry the spinach in the open pan for a few minutes until the excess liquid has dried up.
Yes, you can use any neutral vegetable oil, sunflower oil, or even ghee. However, mustard oil provides the signature pungent and authentic flavor of Bengali Saag Bhaja.
While garlic adds a lot of flavor, you can make it without. For a 'niramish' (vegetarian, no onion/garlic) version, simply skip the garlic and add a pinch of asafoetida (hing) to the hot oil during tempering.