Baingan Sarson Ka Saag Recipe: A Wholesome North Indian Delight
Baingan Sarson Ka Saag is a traditional North Indian dish that combines the earthy flavors of small purple brinjal (eggplant) and the bitterness of mustard greens, creating a nutritious and flavorful meal. This dish is easy to prepare and perfect for a healthy weekday lunch. The brinjal is stir-fried with aromatic spices, including cumin, coriander, red chili, and garam masala, while the mustard greens are cooked separately and then tossed in, making it a dish full of texture and taste. Ideal for diabetic-friendly diets, this flavorful recipe is bound to become a family favorite.
Recipe Details
- Cuisine: North Indian
- Course: Lunch
- Diet: Diabetic Friendly
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Servings: 2
Ingredients
| Ingredient | Quantity |
|---|---|
| Small Brinjal (Baingan / Eggplant) | 300 grams, quartered |
| Mustard greens (Sarson Ka Saag) | 200 grams, roughly chopped |
| Onion | 1, sliced |
| Garlic | 4 cloves, finely chopped |
| Ginger | 1 inch, finely chopped |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Red Chili powder | 1 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Salt | To taste |
| Mustard oil | 3 tablespoons, for cooking |
Instructions
-
Prepare the Ingredients
Begin by preparing all the ingredients and setting them aside. Quarter the brinjal and soak it in salted water until you’re ready to use it. This prevents the brinjal from discoloring. Wash and roughly chop the mustard greens (sarson ka saag) and keep them aside. -
Cooking the Brinjal
Heat the mustard oil in a deep pan or wok. Once the oil reaches its smoking point, reduce the heat to medium. Add cumin seeds to the oil and let them crackle, releasing their aroma. Then add the sliced onions, ginger, and garlic. Sauté the mixture until the onions turn golden brown and soft. -
Stir-frying the Brinjal
Add the soaked and drained brinjal pieces to the pan. Stir-fry the brinjal for a few minutes. Sprinkle a little water over the brinjal to help it cook faster. Cover the pan and allow the brinjal to cook through and soften, which should take about 4-5 minutes. -
Spicing Up the Brinjal
Once the brinjal is well-roasted and cooked, add the dry spices: red chili powder, coriander powder, turmeric powder, garam masala, amchur powder, and salt. Stir well to coat the brinjal with the spices, cooking for about a minute until the spices are well blended. -
Adding Mustard Greens
Add the chopped mustard greens to the pan, stirring them in with the spiced brinjal. Cover the pan and cook the mixture until the mustard greens are tender and cooked through, which should take around 3-4 minutes. Check the salt and seasoning, adjusting to taste. -
Serving
Once the Baingan Sarson Ka Saag is ready, turn off the heat and transfer the dish to a serving bowl. Serve hot with freshly made Phulka, Panchmel Dal, and Lauki Raita for a wholesome and satisfying meal.
Tips for the Perfect Baingan Sarson Ka Saag:
- Brinjal Selection: Use small purple brinjal (eggplant) for this recipe, as it absorbs the spices well and has a lovely texture once cooked.
- Cooking Oil: Mustard oil gives this dish a traditional flavor, but you can substitute with any other oil if preferred.
- Mustard Greens: These greens can be a bit bitter, but they balance beautifully with the spices. If you find them too bitter, blanch them lightly before cooking.
- Spices: Adjust the level of heat by increasing or decreasing the red chili powder according to your preference.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 3 g |
| Carbohydrates | 15 g |
| Dietary Fiber | 5 g |
| Fat | 11 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 0 mg |
| Sodium | 240 mg |
| Potassium | 750 mg |
| Vitamin A | 250 IU |
| Vitamin C | 30 mg |
Baingan Sarson Ka Saag is not only a flavorful dish but also a healthy one, making it an excellent choice for those looking to enjoy a delicious and nutritious meal. This recipe strikes the perfect balance between taste and health, with the richness of mustard oil, the bitterness of mustard greens, and the earthy flavor of roasted brinjal. Try it today and bring a taste of North India to your kitchen!
