Sai Bhaji - A Nutritious Spinach and Lentil Delight

Ingredients

• 2 cups (470ml) spinach, chopped 2 cups (470ml) spinach, chopped
• 1 cup (200g) split yellow lentils (moong dal) 1 cup (200g) split yellow lentils (moong dal)
• 1 onion, finely chopped 1 onion, finely chopped
• 2 tomatoes, chopped 2 tomatoes, chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1-inch piece of ginger, grated 1-inch piece of ginger, grated
• 2 green chilies, finely chopped 2 green chilies, finely chopped
• 1 teaspoon cumin seeds 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder 1 teaspoon turmeric powder
• 1 teaspoon coriander powder 1 teaspoon coriander powder
• 1/2 teaspoon red chili powder 1/2 teaspoon red chili powder
• Salt to taste Salt to taste
• 2 tablespoons ghee (clarified butter) or oil 2 tablespoons ghee (clarified butter) or oil
• Fresh cilantro leaves, for garnish Fresh cilantro leaves, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 8g, 3g
• Carbohydrates (total, sugars): 35g, 5g
• Protein: 12g
• Fiber: 10g
• Salt: 1g

Preparation

1. 1.
   Rinse the lentils thoroughly and soak them in water for 30 minutes. Drain and set aside.
2. 2.
   Heat ghee or oil in a large pot over medium heat. Add cumin seeds and let them splutter.
3. 3.
   Add chopped onions and sauté until golden brown.
4. 4.
   Stir in minced garlic, grated ginger, and green chilies. Cook for a minute until fragrant.
5. 5.
   Add chopped tomatoes and cook until they turn soft and mushy.
6. 6.
   Add turmeric powder, coriander powder, red chili powder, and salt. Mix well.
7. 7.
   Add the soaked lentils and chopped spinach to the pot. Stir everything together.
8. 8.
   Pour enough water to cover the ingredients and bring it to a boil.
9. 9.
   Reduce the heat to low, cover the pot, and simmer for about 20-25 minutes or until the lentils are cooked and the spinach is wilted.
10. 10.
    Once cooked, mash the mixture lightly with the back of a spoon to achieve a creamy consistency.
11. 11.
    Garnish with fresh cilantro leaves and serve hot with rice or roti.

Treat your ingredients with care...

• Lentils — Soaking the lentils before cooking helps in reducing the cooking time and ensures even cooking. Make sure to rinse them thoroughly to remove any impurities.
• Spinach — Use fresh spinach for the best flavor and texture. Wash the spinach leaves properly to remove any dirt or sand.

Tips & Tricks

• For a spicier version, increase the amount of green chilies or add a pinch of garam masala.
• Adjust the consistency of the dish by adding more water if desired.
• Serve Sai Bhaji with a dollop of yogurt or a squeeze of lemon juice for added tanginess.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop further.

Serving advice

Serve Sai Bhaji hot with steamed rice or Indian bread (roti) for a complete and satisfying meal. It pairs well with a side of yogurt or pickles.

Presentation advice

Garnish the Sai Bhaji with a sprinkle of fresh cilantro leaves to add a pop of color. Serve it in a traditional Indian thali or a deep plate to showcase the vibrant green color of the dish.