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A simple and nutritious Odia stir-fry made with fresh greens, tempered with panch phoron and garlic. This classic side dish from Odisha is ready in minutes and pairs perfectly with rice and dal.
Prepare the Greens: Wash the amaranth leaves thoroughly in a large bowl of water, changing the water 2-3 times to remove all grit. Drain completely in a colander. Roughly chop the leaves and tender stems. Set aside.
Prepare the Tempering (Phutana): Heat mustard oil in a kadai or wide pan over medium-high heat until it's hot and shimmering. Reduce the heat to medium, add the panch phoron and broken dried red chillies. Allow them to splutter for about 30 seconds until fragrant.
Sauté Aromatics: Add the roughly chopped garlic and sauté for 30-45 seconds until it turns light golden, being careful not to burn it. Add the sliced onions and cook for 2-3 minutes until they become soft and translucent.
Cook the Greens: Add all the chopped amaranth leaves to the pan. It will seem like a large volume, but it will wilt down quickly. Add the turmeric powder and salt. Mix everything gently to combine with the aromatics.
Wilt and Simmer: Cover the pan and cook on low-medium heat for 5-7 minutes. The greens will release their own moisture and cook in their steam. Stir occasionally to prevent sticking.
Dry and Finish: Uncover the pan. Increase the heat to medium-high and stir-fry for another 2-3 minutes to evaporate any excess water. The final dish should be dry. Check for seasoning and adjust salt if needed.
Serve: Serve the Saaga Bhaja hot as a side dish with steamed rice and dal.
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A simple and nutritious Odia stir-fry made with fresh greens, tempered with panch phoron and garlic. This classic side dish from Odisha is ready in minutes and pairs perfectly with rice and dal.
This odia recipe takes 25 minutes to prepare and yields 4 servings. At 125.18 calories per serving with 4.29g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add diced potatoes (aloo), pumpkin (kakharu), or eggplant (baigana) along with the onions and cook until they are partially tender before adding the greens.
For extra texture and protein, crumble and add fried sun-dried lentil dumplings (badi) at the end. This is a very traditional addition.
Stir in 2-3 tablespoons of freshly grated coconut in the last minute of cooking for a slightly sweet and nutty flavor.
This recipe works well with other greens like spinach (Palanga Saaga), fenugreek leaves (Methi Saaga), or radish greens (Mula Saaga).
Leafy greens like amaranth are a powerhouse of vitamins A, C, K, and folate, as well as minerals like iron, calcium, and potassium, which are essential for overall health.
The high fiber content in the greens aids digestion, prevents constipation, and supports a healthy gut microbiome.
Garlic and turmeric have natural anti-inflammatory and antibacterial properties, while the vitamins in the greens help strengthen the immune system.
This dish is a good source of Vitamin K and Calcium, both of which are crucial for maintaining strong and healthy bones.
Saaga Bhaja is a traditional vegetarian side dish from the Indian state of Odisha. It's a simple, healthy stir-fry made with leafy greens ('Saaga') and tempered with spices ('Bhaja' means fried).
Traditionally, local Odia greens like Kosala (amaranth), Leutia, or Kalama saaga are used. However, you can easily substitute with spinach, chard, kale, or mustard greens.
Yes, it is very healthy. It's packed with vitamins, minerals, and fiber from the leafy greens. It's low in calories and fat, making it an excellent addition to a balanced diet.
One serving of Saaga Bhaja contains approximately 75-95 calories, depending on the amount of oil used. It's a light and nutritious dish.
If your dish is watery, it means the greens released a lot of moisture. To fix this, simply cook it uncovered on medium-high heat, stirring frequently, until the excess water evaporates. Ensure your greens are well-drained before cooking to prevent this.
Absolutely. For a Sattvic or no-onion-no-garlic version, simply skip them. You can add a pinch of asafoetida (hing) to the tempering for flavor.