Shapla Bhaja
A unique and traditional Bengali stir-fry featuring tender water lily stems. Sautéed with pungent mustard oil and aromatic spices, it's a simple, rustic side dish that pairs perfectly with steamed rice and dal.
For 4 servings
Prepare the water lily stems (shapla). Wash them thoroughly. Using your fingers or a small knife, peel off the thin, fibrous outer layer from each stem. Discard the peel. Chop the cleaned stems into 2-inch long pieces.
Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat. Allow it to heat until it's shimmering and you see faint smoke. This step is crucial to cook off the raw pungency of the oil.
Reduce the heat to medium. Add the kalonji (nigella seeds) and the slit green chilies to the hot oil. Sauté for about 30 seconds, until the seeds begin to splutter and release their aroma.
Immediately add the chopped shapla stems to the pan. Sprinkle the turmeric powder and salt over them. Stir well to ensure the stems are evenly coated with the oil and spices.
The stems will quickly start to release a significant amount of water. Continue to cook on medium-high heat, stirring occasionally, for about 8-10 minutes. The goal is to let all the water evaporate completely.
Once the water has evaporated and the stems are tender but still hold their shape, add the sugar (if using). Stir for another minute to combine. The final dish should be dry.
Turn off the heat. Garnish with fresh grated coconut, if desired. Serve hot as a side dish with steamed rice and dal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Peeling the fibrous outer layer of the shapla stems is crucial for a tender, non-chewy texture.
- 2Do not add any extra water while cooking. The stems have a very high water content and will cook in their own moisture.
- 3Cooking on medium-high heat helps the water evaporate quickly, preventing the stems from becoming overly soft or mushy.
- 4Mustard oil is key to the authentic Bengali flavor of this dish; it's highly recommended over other oils.
- 5For a richer flavor, you can add a tablespoon of mustard paste (kasundi) along with the turmeric powder.
Adapt it for your goals.
With Shrimp
Add 100g of small, cleaned shrimp (chingri) after the tempering. Sauté until they turn pink, then proceed with adding the shapla stems.
With Mustard PasteWith Mustard Paste
For a more pungent flavor, mix 1 tablespoon of Bengali mustard paste (kasundi) with a little water and add it in the last 2 minutes of cooking.
With Panch PhoronWith Panch Phoron
Substitute the kalonji with 1/2 teaspoon of panch phoron (Bengali five-spice mix) for a more complex aromatic profile.
Why this is on our healthy list.
Excellent Source of Fiber
Water lily stems are rich in dietary fiber, which aids in digestion, helps maintain bowel regularity, and promotes a healthy gut microbiome.
Low in Calories
This dish is naturally low in calories and fat, making it an excellent choice for those managing their weight or following a calorie-conscious diet.
Hydrating Properties
With a very high water content, water lily stems contribute to your daily fluid intake, helping to keep you hydrated.
Rich in Minerals
Shapla contains essential minerals like phosphorus and calcium, which are vital for maintaining strong bones and teeth.
Frequently asked questions
Shapla is the Bengali name for the stem of the water lily flower. It's a seasonal vegetable, popular in Bengali and other regional cuisines of the Indian subcontinent, known for its tender-crisp texture and ability to absorb flavors.
