Introduction
At Love With Recipes, we believe that exploring regional cuisines offers an unparalleled opportunity to experience the diverse flavors and nutritional richness of traditional dishes. Today, we delve into a quintessential Goan delicacy — Maskachi Bhaji. This dish showcases the vibrant, healthful ingredients of Moringa leaves, known locally as drumstick leaves or Murungai Keerai, combined with the unique texture and nutty flavor of jackfruit seeds. The preparation involves a delicate balance of spices, jaggery, and freshly grated coconut, resulting in a dish that is not merely a side but a wholesome, nutrient-dense addition to any vegetarian meal. This recipe embodies the essence of Goan cooking—simple, flavorful, and nourishing, rooted in both tradition and health-conscious ingredients.
Time
- Preparation Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
Needed Equipment
- Pressure cooker or traditional pot with lid
- Large wok or kadai (deep frying pan)
- Cutting board
- Sharp knife
- Grater (for coconut)
- Measuring spoons and cups
- Small bowl (for soaking jackfruit seeds)
- Peeler (for jackfruit seeds)
- Stirring spoon or spatula
- Strainer or colander (for washing leaves)
Tags
- Vegetarian
- Goan Cuisine
- Healthy
- Side Dish
- Traditional
- Plant-based
- Quick & Easy
Serving Size
Serves 4 people
Difficulty Level
Intermediate — requires some familiarity with pressure cooking and vegetable preparation
Allergen Information
- Contains tree nuts (coconut)
- Gluten-free, if prepared without any gluten-containing ingredients
Dietary Preference
Vegetarian, vegan (if coconut is not processed with animal products), dairy-free
Course
Side Dish
Cuisine
Goan
Ingredients
| Ingredient | Quantity |
|---|---|
| Drumstick Leaves (Moringa/Murungai Keerai) | 6 sprigs |
| Jackfruit Seeds (Kathal) | 8 seeds |
| Dry Red Chillies | 3 |
| Onion (finely chopped) | 1 medium |
| Fresh Coconut (grated) | 3 tbsp |
| Jaggery | 1 tsp |
| Turmeric Powder (Haldi) | 1 tsp |
| Salt | To taste |
Instructions
Step 1: Preparing the Jackfruit Seeds
Begin by soaking the jackfruit seeds in hot water for approximately 30 minutes. This process softens the seeds and makes peeling easier. After soaking, drain the water, and using a small knife or peeler, carefully remove the thick outer shell from each seed. Once peeled, cut the seeds into small, uniform pieces—this ensures even cooking and better integration into the stir-fry. Set these aside for subsequent steps.
Step 2: Preparing the Moringa Leaves
Carefully pluck the Moringa leaves from the stems, discarding the stems as they are not edible and can be tough. Rinse the leaves thoroughly under cold running water to remove dirt, dust, or any residual debris. Drain excess water and chop the leaves finely. Proper washing and chopping ensure the leaves cook evenly and blend seamlessly with the other ingredients in the dish.
Step 3: Cooking the Jackfruit Seeds and Red Chillies
In a pressure cooker, combine the chopped jackfruit seeds, Moringa leaves, and dry red chillies. Add approximately 1/4 cup of water—just enough to create steam but not so much that the ingredients are submerged. Close the lid tightly and cook on high heat for about 3 whistles, which usually equates to roughly 8-10 minutes depending on your stove and pressure cooker. The goal is to cook the seeds and leaves until tender but not mushy. Once done, turn off the heat and allow the pressure to release naturally. This method preserves the nutrients and flavor of the ingredients.
Step 4: Sautéing the Onions
While the pressure cooker is working, heat about 2 tablespoons of oil (preferably coconut or vegetable oil) in a large wok or kadai over medium heat. Add the finely chopped onions and sauté until they become translucent—about 2-3 minutes. Stir frequently to avoid burning and to ensure even cooking. Sautéing the onions develops sweetness and depth, which enhances the flavor of the dish.
Step 5: Combining Cooked Ingredients with Sautéed Onions
Once the onions are translucent, carefully open the pressure cooker and add the cooked Moringa leaves, jackfruit seeds, and red chillies to the sautéed onions. Stir thoroughly to blend the flavors. Cook uncovered on medium heat, allowing excess moisture to evaporate. Stir occasionally to prevent sticking or burning. The mixture should become aromatic and slightly dry, indicating that the flavors are well integrated.
Step 6: Seasoning and Adding Jaggery
Add the turmeric powder and jaggery to the vegetable mixture. Jaggery imparts a subtle sweetness that balances the spices and enhances the overall flavor profile. Stir well until the jaggery dissolves completely and the spices are evenly distributed. Season with salt to taste, which elevates the flavors and rounds out the dish.
Step 7: Finishing with Coconut
Sprinkle the freshly grated coconut over the cooked bhaji. Gently stir to incorporate the coconut, allowing it to warm through and release its natural oils and flavors. The coconut adds richness, aroma, and a hint of sweetness, complementing the earthiness of the Moringa and the nuttiness of the jackfruit seeds. Cook for an additional 2 minutes, then remove from heat.
Step 8: Serving
Transfer the Maskachi Bhaji to a serving bowl. It can be served hot as a side dish alongside steamed rice, dal, or other traditional Indian accompaniments. The dish pairs well with a variety of curries and pickles, making it a versatile addition to your meal repertoire.
Preparation Tips
- Ingredient freshness: Always use fresh Moringa leaves for optimal flavor and nutrients. If unavailable, frozen or dried leaves can be used, though fresh is preferred.
- Jackfruit seed preparation: Ensure seeds are thoroughly peeled for the best texture and flavor. Using dried seeds is possible but requires longer soaking and cooking times.
- Spice adjustment: The number of red chillies can be increased or decreased based on spice tolerance. For milder flavor, reduce the chillies or remove the seeds before cooking.
- Vegetarian modifications: To make the dish vegan, ensure the coconut is unprocessed with animal products. Coconut oil can be used as an alternative to traditional oils.
Nutritional Information
| Nutrient | Per Serving | Daily Value %* |
|---|---|---|
| Calories | 120 kcal | 6% |
| Carbohydrates | 18 g | 6% |
| Protein | 4 g | 8% |
| Fat | 4 g | 6% |
| Fiber | 3 g | 12% |
| Sodium | ~300 mg | 13% |
| Vitamin A | ~150 IU | 3% |
| Vitamin C | ~10 mg | 17% |
| Calcium | ~40 mg | 4% |
| Iron | ~1.2 mg | 7% |
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tips and Tricks
- Seed preparation: For quicker cooking, pre-boil the jackfruit seeds before peeling and chopping. This saves time and ensures they are evenly cooked.
- Flavor enhancement: Add a squeeze of fresh lemon juice or a splash of coconut vinegar after cooking for a tangy twist.
- Spice variation: Incorporate a pinch of cumin seeds or mustard seeds during sautéing for additional aromatics.
- Texture control: For a crunchier finish, toast the grated coconut lightly before adding it to the dish.
Add-ons
- Freshly chopped coriander leaves for garnish
- Crushed roasted peanuts for added crunch
- Fresh green chilies for extra heat
- Small pieces of cooked paneer or tofu for added protein
Side Dishes
- Steamed jasmine or Basmati rice
- Dal Tadka or other lentil preparations
- Traditional Indian pickles (Achar)
- Chapatis or Jowar Bhakri for a complete meal
Improvements
- Use a mortar and pestle to crush the red chillies and spices before adding for a more intense flavor.
- Introduce fresh curry leaves during sautéing for an aromatic boost.
- Experiment with adding a teaspoon of sesame seeds or flax seeds for added nutrition.
- For a smoky flavor, char the red chillies over an open flame before adding.
Save and Store
This dish is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. Reheat gently on the stovetop or microwave. For longer storage, freeze in portions and reheat as needed, though note that the texture of the coconut may change slightly.
FAQ
Can I use dried jackfruit seeds instead of fresh?
Yes, dried jackfruit seeds can be used. Soak them thoroughly for at least 2-3 hours or overnight, then boil until tender. Peel and chop as you would fresh seeds.
What if I cannot find Moringa leaves?
If fresh Moringa leaves are unavailable, frozen or dried Moringa leaves are suitable substitutes. Alternatively, spinach or collard greens can be used as a nutritional replacement, though they will alter the flavor profile slightly.
Can I make this dish vegan?
Absolutely. Ensure that the coconut used is unprocessed with animal products, and use plant-based oils. Jaggery is vegan-friendly, but check packaging to confirm.
How spicy is this dish?
The spiciness depends on the amount of dry red chillies used. Adjust according to your heat tolerance. Removing seeds from the chillies can also reduce the heat.
Conclusion
Embracing the flavors of Goan cuisine through the preparation of Maskachi Bhaji introduces a vibrant, nutritious, and flavorful side dish that celebrates local ingredients and culinary traditions. The combination of Moringa leaves and jackfruit seeds not only provides a delightful texture but also offers a powerhouse of health benefits, including high levels of vitamins, minerals, fiber, and antioxidants. This dish exemplifies how simple ingredients, when cooked with care and tradition, can create a symphony of flavors that enrich your meal and nourish your body. Perfect for those seeking a wholesome vegetarian dish that respects regional authenticity, this recipe from Love With Recipes invites you to explore and enjoy the rich culinary heritage of Goa.
References
- Gandhi, A. (2019). Traditional Recipes of Goa. Goa Publishing.
- Sharma, P. (2021). The Nutritional Benefits of Moringa. Journal of Herbal Medicine.