Sai Bhaji: A Sindhi Spinach & Vegetable Curry Recipe
Cook Time: 15 minutes
Prep Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Category: Curries
This delightful Sai Bhaji recipe comes from the heart of Sindhi cuisine, and it’s sure to win over anyone who loves hearty greens and vegetables. Combining spinach, chickpeas, and other nutritious ingredients, this dish is not only flavorful but also packed with wholesome goodness. If you’re a fan of spinach, you’re in for a treat. Rich in spices and cooked to perfection, this is a dish that’s perfect for family dinners or meal prepping for the week ahead.
Ingredients
| Ingredient | Quantity |
|---|---|
| Spinach | 400 g |
| Potato | 1 medium |
| Onion | 1 medium |
| Eggplants | 50 g |
| Chickpeas (cooked) | 50 g |
| Garlic cloves | 50 g |
| Fresh ginger | 3 cm piece |
| Tomatoes | 2 medium |
| Green chilies | 2 whole |
| Turmeric powder | 1/2 tsp |
| Coriander powder | 2 tsp |
| Salt | 1 tsp |
| Tamarind juice | 2 tbsp |
| Oil (vegetable or ghee) | 2 tbsp |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 177.2 kcal |
| Fat Content | 7.7 g |
| Saturated Fat Content | 1.2 g |
| Cholesterol Content | 0 mg |
| Sodium Content | 126.6 mg |
| Carbohydrate Content | 24.4 g |
| Fiber Content | 5.6 g |
| Sugar Content | 4.8 g |
| Protein Content | 6.1 g |
Instructions
-
Prepare the Vegetables:
Start by washing and chopping the spinach into manageable pieces. Similarly, chop the potato, onion, eggplants, tomatoes, and garlic cloves into medium-sized chunks. Prepare the ginger by peeling and grating it finely. Slice the green chilies into halves, removing seeds if desired for less heat. -
Cook the Vegetables:
In a pressure cooker, combine all the chopped vegetables (spinach, potato, eggplants, and tomatoes), chickpeas, garlic, ginger, and green chilies. Add the turmeric powder, coriander powder, and salt for seasoning. Pour in the oil and half a cup of water. Close the lid and cook for about 10 minutes or until the vegetables are tender and soft. -
Mash the Vegetables:
After cooking, carefully release the pressure and allow the contents to cool slightly. Once safe to handle, use the back of a wooden spoon to mash the vegetables and the chickpeas into a smooth paste-like consistency. The spinach should blend seamlessly with the other vegetables, creating a thick, flavorful base. Ensure that no chunks remain. -
Add the Tamarind Juice:
Once you have a smooth mixture, return the mashed vegetables to the stove and add the tamarind juice. This adds a wonderful tanginess to the dish, balancing the earthy flavors of the spinach and other vegetables. Stir everything together until well combined. -
Serve:
Once the mixture is heated through and fully blended, serve hot with bhuga chawar (spiced rice) or roti. This dish can also be enjoyed with any bread of your choice, making it an excellent comfort food that’s both filling and nutritious.
Tips for a Perfect Sai Bhaji:
- Adjust the Spices: Depending on your preference, feel free to adjust the quantity of turmeric, coriander powder, and green chilies. If you enjoy more heat, add extra chilies.
- Chickpeas: For best results, use cooked chickpeas. If using canned chickpeas, be sure to rinse them thoroughly to remove excess sodium.
- Tamarind Juice: If you don’t have tamarind juice, you can substitute with lemon juice, though the flavor may be slightly different.
- Vegan Friendly: This recipe is naturally vegan, but if you prefer a richer flavor, you can add a dollop of ghee or butter to enhance the taste.
Why You’ll Love Sai Bhaji
Sai Bhaji is a comforting and nutrient-packed dish that combines the earthy flavors of spinach and chickpeas with the warmth of Indian spices. It’s a great way to enjoy the benefits of leafy greens, while the tamarind juice adds a tangy, refreshing twist to the otherwise rich and savory curry. Whether you enjoy it with bhuga chawar (spiced rice) or roti, it’s an ideal dish for anyone looking to incorporate more vegetables into their diet.
This recipe from FEMINA by Roma Ghosh is a staple in Sindhi households, and it’s no surprise why. Not only is it quick and easy to prepare, but it’s also incredibly versatile and can be enjoyed as a stand-alone meal or as a side dish to complement other Indian delights.
So, the next time you’re craving a simple, healthy curry, give this Sai Bhaji a try! You’ll love the depth of flavor and the satisfaction of knowing you’re eating something both delicious and nutritious.
