Baingan Sarson Ka Saag Recipe – Brinjal Mustard Greens Recipe
Brinjal Mustard Greens is a wholesome and flavorful North Indian dish that brings together the soft, creamy texture of brinjals and the vibrant, earthy taste of mustard greens. This diabetic-friendly recipe is enriched with the goodness of mustard seeds, cooked in aromatic spices like turmeric, coriander, red chili, and garam masala. A drizzle of mustard oil adds a distinctive flavor, making it a perfect choice for a healthy and delicious lunch.
Ingredients
| Ingredient | Quantity |
|---|---|
| Brinjal (small) | 300 grams, chopped |
| Mustard greens | 200 grams, washed and chopped |
| Onion | 1 medium, thinly sliced |
| Garlic | 4 cloves, finely chopped |
| Ginger | 1-inch piece, finely chopped |
| Cumin seeds | 1/2 teaspoon |
| Red chili powder | 1 teaspoon |
| Coriander powder | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Dried mango powder (amchur) | 1 teaspoon |
| Turmeric powder | 1/2 teaspoon |
| Salt | To taste |
| Mustard oil | 3 tablespoons |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Carbohydrates | 11 g |
| Dietary Fiber | 5 g |
| Fats | 8 g |
| Saturated Fats | 1 g |
| Cholesterol | 0 mg |
| Sodium | 350 mg |
| Vitamin A | 30% of RDI |
| Vitamin C | 25% of RDI |
| Iron | 10% of RDI |
| Calcium | 8% of RDI |
Preparation Time and Cooking Time
| Task | Time Required |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 15 minutes |
| Total Time | 25 minutes |
Step-by-Step Instructions
| Step | Instructions |
|---|---|
| 1 | Gather all the ingredients and prep them: chop the brinjals and soak them in salted water to prevent discoloration. Wash and chop the mustard greens. |
| 2 | Heat mustard oil in a pan until it reaches its smoking point, then reduce the heat. Add cumin seeds and allow them to crackle. |
| 3 | Once the cumin seeds crackle, add the finely chopped garlic, ginger, and sliced onions. Sauté until the onions turn soft and translucent. |
| 4 | Drain the chopped brinjals and add them to the pan. Stir well and cook on medium heat for 2–3 minutes. |
| 5 | Add 1/4 cup water, cover the pan, and let the brinjals cook for 4–5 minutes until they become tender. Stir occasionally. |
| 6 | Once the brinjals are soft, add the red chili powder, turmeric powder, coriander powder, garam masala, dried mango powder, and salt. Mix well and cook for 2 minutes to let the spices blend. |
| 7 | Add the chopped mustard greens to the pan. Stir and cook uncovered for 3–4 minutes until the greens wilt and are well incorporated with the brinjals. |
| 8 | Turn off the heat and allow the flavors to meld together for a minute before serving. |
Serving Suggestions
Baingan Sarson Ka Saag pairs beautifully with warm phulkas, soft rotis, or steamed rice. For a complete North Indian meal, serve it alongside:
- Dal Tadka: A comforting lentil curry.
- Bottle Gourd Raita: A cooling yogurt side dish.
- Pickles and Papad: For added crunch and flavor.
This dish is perfect for lunch and makes a nutritious option for diabetic-friendly meals or anyone looking to indulge in a healthy and flavorful Indian recipe.
Enjoy the wholesome flavors of Baingan Sarson Ka Saag and bring the earthy essence of mustard greens into your home!
