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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.
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.
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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.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 108.08 calories per serving with 1.75g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Add 100g of small, cleaned shrimp (chingri) after the tempering. Sauté until they turn pink, then proceed with adding the shapla stems.
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.
Substitute the kalonji with 1/2 teaspoon of panch phoron (Bengali five-spice mix) for a more complex aromatic profile.
Water lily stems are rich in dietary fiber, which aids in digestion, helps maintain bowel regularity, and promotes a healthy gut microbiome.
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.
With a very high water content, water lily stems contribute to your daily fluid intake, helping to keep you hydrated.
Shapla contains essential minerals like phosphorus and calcium, which are vital for maintaining strong bones and teeth.
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.
Yes, it is a very healthy dish. Water lily stems are low in calories, high in fiber and water content, and contain essential minerals. The use of minimal oil and simple spices makes it a light and nutritious side dish.
One serving of Shapla Bhaja (approximately 1 cup or 65g) contains around 70-90 calories, primarily from the mustard oil. The vegetable itself is very low in calories.
Water lily stems are a seasonal vegetable. You can typically find them in South Asian or Bengali grocery stores, especially during the monsoon season. They are often sold in long, bundled stalks.
While you can use a neutral vegetable oil, mustard oil provides the signature pungent flavor that is characteristic of this traditional Bengali dish. Using another oil will significantly alter the taste.
Store any leftover Shapla Bhaja in an airtight container in the refrigerator for up to 2 days. Reheat in a pan over medium heat until warmed through.