As we all know that Traditional foods were not only tasty but healthy. A well Sindhi dish “Sai Bhaji” . Food is always be healthy more than tasty.
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Cooking is not only the act of making food. It is also a passion for cooking healthier, tastier meals full of nutrition. We will discuss the recipe, benefits and cultural roots of the Sindhi dish Sai Bhaji. I know you must be looking for a recipe so first thing first.
Sai Bhaji (Sindhi Spinach and Lentil Curry) Recipe with Potatoes and Cauliflower
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 4
Ingredients:
- Single bunch spinach (roughly chopped)
- 1 cup fenugreek leaves
- a cup of dill leaves
- 1/2 cup chana dal
- 2 medium tomatoes
- 1 medium onion
- 2 green chillies
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1 tsp red chilli powder
- 1 tsp dry coriander powder
- 2 tbsp fresh coriander
- 1/2 tsp chaat masala (optional)
- 1 medium potato (peeled and chopped)
- 1/2 cup cauliflower florets
- 2 tbsp oil
- Salt to taste
- Water as needed
Preparation Steps:
- Prep the Vegetables: Wash and roughly chop the spinach, fenugreek, and dill leaves. Then Chop the peeled potatoes into small pieces. Also, wash the cauliflower florets.
- Cook the Lentils: Rinse the chana dal thoroughly and soak it for 15 minutes.
- Start the Curry Base: Heat oil in a pot, add cumin seeds, and let them crackle. Then, add the chopped onions and cook until light brown.
- Spices and Tomatoes: Add chopped tomatoes, slit green chillies, turmeric powder, red chilli powder, and dry coriander powder. Cook until the tomatoes become soft and the oil separates from the masala.
- Add Vegetables: Add chopped potatoes and cauliflower florets to the masala, and saute for 3-4 minutes.
- Add Greens and Lentils: Add spinach, fenugreek, dill, and soaked chana dal. Season with salt and add water until everything is covered.
Nutrition In Sindhi Dish Sai Bhaji (Per Serving):
- Calories: 180 kcal
- Protein: 6g
- Fat: 7g
- Carbohydrates: 25g
- Fiber: 6g
- Sodium: 310mg
- Iron: 4mg
Health Benefits Of Sindhi Dish Sai Bhaji
Rich in Antioxidants: The combination of leafy greens in Sai Bhaji provides antioxidants. These antioxidants protect the body from oxidative stress and inflammation also.
Rich in Fiber: This Sindhi dish Sai Bhaji is packed with dietary fiber from greens and lentils. It aids digestion and promotes a healthy gut.
High in Iron: Spinach and lentils in the Sindhi dish Sai Bhaji offer a good source of iron. This is essential for preventing anaemia. It also boosts energy levels.
Vitamins and Minerals: Potatoes and cauliflower add potassium and vitamin C to the dish, supporting overall health and immune role.
Low in Calories: Despite being filling, the Sindhi dish Sai Bhaji is low in calories. This also makes it suitable for weight management.
Serving Suggestion: Serve the Sindhi dish Sai Bhaji hot with steamed rice or chapati. Hence this provides a wholesome, balanced meal. It’s both nutritious and flavorful.
This traditional Sindhi dish is not only delicious. It is also a great way to incorporate more vegetables and plant-based proteins into your diet!
In Summary
A healthier recipe also can improve your Mental as well as physical health. always choose a food that can enhance your health from every perspective. Traditional Sindhi dishes like Sai Bhaji, Sag, and Karhi can also give you a great taste of wellness. If you find this useful, give us a like. Also, share it with your loved ones who love Sindhi foods. Reach out for queries, or suggestions. You can also check our About page to get in touch.
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