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A simple and nutritious Assamese stir-fry made with mustard greens, garlic, and green chilies. This rustic dish, tempered in mustard oil, is a staple in Assamese cuisine and pairs perfectly with steamed rice and dal.
For 4 servings
Prepare the Greens (5 minutes)
Temper the Spices (2 minutes)
Cook the Xaak (8 minutes)
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A simple and nutritious Assamese stir-fry made with mustard greens, garlic, and green chilies. This rustic dish, tempered in mustard oil, is a staple in Assamese cuisine and pairs perfectly with steamed rice and dal.
This indian recipe takes 20 minutes to prepare and yields 4 servings. At 119.27 calories per serving with 4.19g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve
Create 'Aloo Xaak Bhaji' by adding one small potato, diced, along with the garlic and ginger. Sauté until partially cooked before adding the greens.
While mustard greens are traditional, this recipe works well with other leafy greens like spinach (palak), amaranth leaves (dhekia xaak), or fenugreek leaves (methi).
For added protein, stir in 2-3 tablespoons of cooked masoor dal (red lentils) at the end of cooking.
Squeeze a few drops of lemon juice or add a small, chopped tomato along with the greens for a hint of tanginess.
Mustard greens are an excellent source of Vitamin K, crucial for bone health and blood clotting, as well as Vitamin A and Vitamin C, which support vision and immune function.
The combination of garlic, ginger, and Vitamin C from the greens helps strengthen the immune system and fight off common infections.
Being high in dietary fiber, this dish aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Mustard oil, ginger, and turmeric contain compounds that have natural anti-inflammatory effects, which can help reduce inflammation in the body.
Yes, Xaak Bhaji is very healthy. It is rich in vitamins A, C, and K from the mustard greens, packed with fiber, and low in calories. The use of garlic, ginger, and mustard oil also provides anti-inflammatory and antioxidant benefits.
One serving of Xaak Bhaji (approximately 1 cup or 115g) contains around 105-120 calories, making it a light and nutritious side dish. The majority of the calories come from the mustard oil.
You can, but it will significantly change the flavor of the dish. The pungent, sharp taste of mustard oil is characteristic of Assamese and Bengali cuisine. If you must substitute, use a neutral oil like sunflower or canola oil.
Panch Phoron is a whole spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. If you don't have it, you can use 1/2 tsp of cumin seeds and 1/2 tsp of mustard seeds as a simple substitute.
Mustard greens have a naturally pungent and slightly bitter taste, which is part of their appeal. However, if it's overly bitter, it might be because the greens were overcooked or they were a particularly mature batch. A tiny pinch of sugar or a squeeze of lemon juice at the end can help balance the bitterness.