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A wholesome one-pot Sindhi curry made with chana dal, spinach, and mixed vegetables. This nutritious dish is slow-cooked to perfection, creating a creamy, flavorful gravy that pairs beautifully with steamed rice or roti.
For 4 servings
Preparation: Rinse the chana dal thoroughly and soak it in ample water for at least 1 hour, then drain completely. Wash and chop the spinach, onion, tomatoes, potato, brinjal, and bottle gourd as per the ingredient list.
Sauté Aromatics: Heat ghee in a 3-liter or larger pressure cooker over medium heat. Once hot, add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida, followed immediately by the chopped onions. Sauté for 4-5 minutes until the onions become soft and translucent.
Cook the Masala Base: Add the ginger paste, garlic paste, and slit green chilies to the cooker. Sauté for another minute until the raw aroma disappears. Add the chopped tomatoes and cook for 5-6 minutes, stirring occasionally, until they turn soft and mushy. Now, add the turmeric powder, red chili powder, and coriander powder. Mix well and cook the spices for 1 minute.
Pressure Cook: Add the soaked and drained chana dal, cubed potato, brinjal, and bottle gourd to the cooker. Stir to coat them with the masala. Add the chopped spinach, salt, and 3 cups of water. Give everything a good stir to combine.
Cook and Rest: Secure the lid of the pressure cooker. Cook on medium-high heat for 4-5 whistles (approximately 15-20 minutes). After the last whistle, turn off the heat and allow the pressure to release naturally. This can take 10-15 minutes.
Mash and Finish: Once the pressure has fully released, carefully open the cooker. Use a potato masher or a traditional wooden churner (ghotni) to gently mash the cooked mixture. The goal is a thick, coarse, and cohesive texture where the dal and vegetables are broken down but not a completely smooth puree.
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A wholesome one-pot Sindhi curry made with chana dal, spinach, and mixed vegetables. This nutritious dish is slow-cooked to perfection, creating a creamy, flavorful gravy that pairs beautifully with steamed rice or roti.
This indian recipe takes 60 minutes to prepare and yields 4 servings. At 345.45 calories per serving with 14.65g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Final Touches and Serving: Place the cooker back on low heat. Stir in the garam masala and fresh lemon juice. Simmer for 1-2 minutes. Check for seasoning and adjust salt if needed. Garnish with fresh coriander leaves and serve hot with steamed rice or phulka.
Incorporate about 1/4 cup of chopped dill leaves (suva bhaji) or fenugreek leaves (methi) along with the spinach for a traditional, aromatic twist.
You can add other vegetables like carrots, french beans, or sorrel leaves (khatta palak) for added nutrition and flavor.
Use the 'Sauté' mode for steps 2 and 3. Then, add the remaining ingredients, secure the lid, and pressure cook on 'High' for 12 minutes. Allow for a natural pressure release.
For a Sattvic or Jain version, simply skip the onions and garlic. The dish will still be flavorful due to the other spices and vegetables.
Chana dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
The combination of lentils, spinach, and various vegetables makes this dish incredibly high in fiber, promoting healthy digestion, aiding in blood sugar control, and contributing to a feeling of fullness.
Spinach provides a significant amount of iron, Vitamin K, and Vitamin A, while tomatoes and other vegetables contribute Vitamin C and antioxidants, boosting overall immunity and health.
With its high fiber content and use of healthy fats like ghee, Sai Bhaji can help manage cholesterol levels and support cardiovascular health.
Yes, Sai Bhaji is a very healthy and nutritious dish. It's packed with plant-based protein from chana dal, iron and vitamins from spinach, and fiber from the mix of vegetables. It's a well-balanced, one-pot meal.
A typical serving of Sai Bhaji (around 1.5 cups or 515g) contains approximately 350-400 calories, depending on the amount of ghee or oil used. It's a filling and relatively low-calorie main dish.
Absolutely. You can cook it in a heavy-bottomed pot or Dutch oven. After adding the dal, vegetables, and water (you may need an extra cup), cover and simmer on low heat for 45-60 minutes, or until the dal is completely soft and mashable. Stir occasionally to prevent sticking.
The traditional texture is not a smooth puree but rather a coarse, thick, and cohesive mixture. The dal and vegetables should be well-cooked and broken down, but still have some body. This is why a hand masher is preferred over an electric blender.
Leftover Sai Bhaji can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat thoroughly on the stovetop or in the microwave before serving.