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A simple and nutritious Odia stir-fry made with fresh amaranth leaves, garlic, and chilies. This quick and healthy side dish brings a rustic, earthy flavor to any meal and is ready in minutes.
Prepare the Greens
Temper Spices and Sauté Aromatics
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A simple and nutritious Odia stir-fry made with fresh amaranth leaves, garlic, and chilies. This quick and healthy side dish brings a rustic, earthy flavor to any meal and is ready in minutes.
This odia recipe takes 20 minutes to prepare and yields 4 servings. At 169.5 calories per serving with 7.51g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Cook the Saga
Finish and Serve
This recipe works wonderfully with other leafy greens like spinach (Palak), fenugreek leaves (Methi), or mustard greens (Sarson).
Add diced potatoes, pumpkin, or eggplant along with the onions for a more substantial dish. You may need to cook them for a few minutes before adding the greens.
For a coastal flavor, add 2-3 tablespoons of freshly grated coconut at the end of cooking.
Add small fried shrimp or crumbled paneer along with the greens for a protein-rich version.
Amaranth leaves are an excellent source of iron, crucial for preventing anemia, and are packed with vitamins A, C, and K, which support vision, immunity, and bone health.
The combination of garlic, known for its allicin content, and turmeric, with its active compound curcumin, provides powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
This dish is rich in dietary fiber from the leafy greens, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Mustard oil contains healthy monounsaturated and polyunsaturated fats. Combined with the fiber from greens and allicin from garlic, this dish can contribute to better cardiovascular health.
Saga Bhaja is a traditional and popular vegetarian stir-fry from the Indian state of Odisha. It is made with leafy greens, most commonly amaranth leaves ('saga'), and tempered with a unique five-spice blend called 'pancha phutana', garlic, and chilies.
Yes, it is extremely healthy. Amaranth leaves are a nutritional powerhouse, rich in iron, calcium, and vitamins A, C, and K. The dish is high in fiber, low in calories, and the use of mustard oil and garlic adds further health benefits.
One serving of Saga Bhaja contains approximately 140 calories, making it a light and nutritious side dish. The exact count can vary based on the amount of oil and optional ingredients used.
While mustard oil provides the authentic, pungent flavor characteristic of Odia cuisine, you can substitute it with any neutral vegetable oil like sunflower, canola, or even ghee.
Pancha phutana is an uncut five-spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. If you can't find it, you can use a mix of 1/2 tsp mustard seeds and 1/2 tsp cumin seeds as a basic substitute.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave. Note that the fried badi will lose their crunchiness upon refrigeration and reheating.