Sindhi Sai Bhaji Recipe – Wholesome Sindhi Dal with Vegetables
Sindhi Sai Bhaji is a wholesome, nutritious one-pot dish that combines the goodness of greens, lentils, and vegetables. This popular Sindhi recipe is not only rich in flavor but also provides a balanced meal perfect for a healthy diet. Known for its distinct blend of flavors, it incorporates a variety of leafy greens, dals (lentils), and vegetables, making it both heartwarming and satisfying. Here’s the recipe for this wholesome Sindhi dish that is diabetic-friendly and makes for a hearty lunch or dinner.
Ingredients for Sindhi Sai Bhaji:
| Ingredient | Quantity |
|---|---|
| Spinach Leaves (Palak) | 2 cups (washed and finely chopped) |
| Methi Leaves (Fenugreek Leaves) | 1/2 cup (washed and finely chopped) |
| Dill Leaves | 1/4 cup (washed and finely chopped) |
| Chana Dal (Bengal Gram Dal) | 1/4 cup (washed and soaked) |
| Green Moong Dal (Split) | 2 tablespoons (washed and soaked) |
| Carrots (Gajjar) | 1/3 cup (finely chopped) |
| Bottle Gourd (Lauki) | 1/2 cup (finely chopped) |
| Green Beans (French Beans) | 1/3 cup (finely chopped) |
| Onions | 2 (finely chopped) |
| Tomatoes | 1 (finely chopped) |
| Ginger | 1-inch piece (finely chopped) |
| Garlic | 6 cloves (finely chopped) |
| Ghee | 1 tablespoon |
| Salt | To taste |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 tablespoon |
| Red Chilli Powder | 2 teaspoons |
| Green Chilli | 1 (optional, for extra heat) |
Preparation Time:
- 25 minutes
Cooking Time:
- 20 minutes
Total Time:
- 45 minutes
Servings:
- 4 servings
Cuisine:
- Sindhi
Course:
- One-Pot Dish
Diet:
- Diabetic-Friendly
Step-by-Step Instructions for Sindhi Sai Bhaji:
Step 1: Prepare the Lentils
To begin with, wash and soak the chana dal and split green moong dal in water for about 30 minutes. Soaking the dal helps in softening them, ensuring they cook quickly and blend well with the other ingredients.
Step 2: Prepare the Greens and Vegetables
While the lentils soak, wash and chop all the required vegetables and greens. You’ll need fresh spinach (palak), methi (fenugreek leaves), and dill leaves, which are finely chopped to enhance their flavors. For the vegetables, chop carrots, bottle gourd, and green beans into small pieces. You can also opt for other vegetables of your choice like brinjal or tinda, if desired.
Step 3: Sauté the Aromatics
In a pressure cooker, heat 1 tablespoon of ghee over medium flame. Start by adding the finely chopped onions and sauté them for 2-3 minutes until they soften and turn translucent. Next, add the ginger and garlic, and sauté for another 2 minutes until fragrant.
Step 4: Add Tomatoes and Spices
Once the ginger and garlic have sautéed, add the chopped tomatoes to the cooker. Cook the mixture until the tomatoes turn soft and mushy, which should take about 2 minutes. Then, add the following spices: turmeric powder (haldi), coriander powder (dhania), and red chili powder. Stir well to coat the onions and tomatoes with the spices.
Step 5: Add the Greens, Vegetables, and Lentils
Now, it’s time to add the greens and vegetables. Start with the spinach, methi, and dill leaves, followed by the soaked chana dal and moong dal. Add the chopped carrots, bottle gourd, and green beans. You can also include any other vegetables you prefer, such as brinjal (eggplant) or tinda (Indian round gourd), at this stage.
Step 6: Season the Dish
Add salt to taste and give everything a good stir. Pour in 3 cups of water to the mixture, ensuring that the ingredients are well-covered. Stir again to combine all the ingredients evenly.
Step 7: Pressure Cook
Close the lid of the pressure cooker and cook the Sindhi Sai Bhaji for 15-20 minutes on medium heat. Allow the pressure to release naturally after cooking. This will help the flavors meld together and the lentils and vegetables soften perfectly.
Step 8: Mash the Bhaji
After the pressure has released, open the lid of the cooker and use a potato masher to mash the Sai Bhaji into a slightly mushy consistency. This step helps in blending the flavors and creating a thick, hearty texture for the dish.
Step 9: Serve and Enjoy
Your Sindhi Sai Bhaji is now ready to serve! This dish is best enjoyed with Sindhi Koki (Sindhi-style flaky flatbread with onions), Sindhi Bhuga Chawal (Sindhi spiced rice), or Lauki Raita (bottle gourd yogurt salad) for a complete Sindhi meal. You could also serve it with Jowar Jo Dodo (Sindhi sorghum roti) and Gajar Shalgam Ka Paani Wala Achar (carrot and turnip pickle) for a simple and satisfying weekday lunch.
Nutritional Information (Approximate per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 7g |
| Carbohydrates | 30g |
| Fiber | 6g |
| Fat | 3g |
| Sodium | 500mg |
| Potassium | 700mg |
| Vitamin A | 150% of DV |
| Vitamin C | 40% of DV |
| Calcium | 6% of DV |
| Iron | 15% of DV |
Tips for the Perfect Sindhi Sai Bhaji:
- Greens Variations: You can mix and match various leafy greens like mustard leaves or collard greens to give the dish a different flavor.
- Customizing Vegetables: While traditional vegetables like bottle gourd, carrots, and green beans are used, feel free to add your favorite vegetables like zucchini or sweet potatoes.
- Spice Adjustments: If you prefer a spicier dish, increase the amount of green chilies or red chili powder according to your taste.
- Consistency: For a thicker consistency, you can reduce the water or mash the Bhaji more. For a soupy consistency, add more water before pressure cooking.
- Make Ahead: This dish can be made in advance and stored in the refrigerator for 2-3 days. It also tastes better the next day when the flavors have had more time to develop.
Conclusion:
Sindhi Sai Bhaji is a nourishing, hearty, and flavorful dish that combines lentils, vegetables, and greens into a comforting meal. It’s perfect for a healthy weekday lunch or dinner, especially when paired with traditional Sindhi accompaniments. Whether you enjoy it with Sindhi Koki or simple rice, this dish offers both taste and nutrition in every bite. Make it today and experience the richness of Sindhi Rasoi in your own kitchen!
