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A traditional Odia dish where tender spinach is cooked in a pungent and aromatic mustard seed paste. This simple, flavorful side dish is a staple in Odia cuisine and pairs perfectly with rice and dal.
Prepare the Mustard Paste
Temper and Sauté Potatoes
Cook the Spinach
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A traditional Odia dish where tender spinach is cooked in a pungent and aromatic mustard seed paste. This simple, flavorful side dish is a staple in Odia cuisine and pairs perfectly with rice and dal.
This odia recipe takes 35 minutes to prepare and yields 4 servings. At 382.01 calories per serving with 16.96g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add Mustard Paste and Simmer
Garnish and Serve
Add other vegetables like pumpkin (kakharu), eggplant (baigana), or ridge gourd (janhi) along with the potatoes for a mixed vegetable version known as 'Santula'.
For a milder, creamier flavor, add 2-3 tablespoons of freshly grated coconut towards the end of cooking. Stir it in and cook for another minute.
This recipe works wonderfully with other traditional Odia greens like amaranth leaves (Kosala Saaga) or mustard greens (Sorisa Saaga).
Add one finely chopped tomato along with the potatoes to introduce a slight tangy flavor to the dish.
Spinach is an excellent source of iron, Vitamin K, Vitamin A, and folate, which are essential for healthy blood, strong bones, and good vision.
Mustard seeds and turmeric powder contain compounds like glucosinolates and curcumin, respectively, which have potent anti-inflammatory effects and can help reduce inflammation in the body.
The high fiber content in spinach aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
Mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for heart health and can help lower bad cholesterol levels.
A single serving of Saaga Rai (approximately 125g) contains an estimated 130-150 calories. The majority of the calories come from the mustard oil and potatoes.
Yes, Saaga Rai is a very healthy dish. It is rich in iron, vitamins, and fiber from spinach, contains healthy monounsaturated fats from mustard oil, and has anti-inflammatory properties from mustard and turmeric.
Bitterness in mustard paste is a common issue. It can be caused by not soaking the seeds long enough, over-grinding them (which generates heat), or overcooking the paste in the pan. To avoid this, soak the seeds well, grind with cool water, and cook the paste for only a minute before adding liquid.
While you can use other vegetable oils, mustard oil is essential for the authentic, pungent flavor of Odia cuisine. Using a different oil will significantly alter the taste profile of the dish.
Badi are sun-dried dumplings made from ground lentils, a staple in Odia cooking. They add a delicious crunch and nutty flavor. While the dish is tasty without them, they are highly recommended for an authentic experience.