Sai Bhaji
A wholesome one-pot Sindhi curry made with chana dal, spinach, and mixed vegetables. This nutritious dish is slow-cooked to perfection, creating a creamy, flavorful gravy that pairs beautifully with steamed rice or roti.
For 4 servings
7 steps. 40 minutes total.
- 1
Step 1
- a.Preparation: Rinse the chana dal thoroughly and soak it in ample water for at least 1 hour, then drain completely. Wash and chop the spinach, onion, tomatoes, potato, brinjal, and bottle gourd as per the ingredient list.
- 2
Step 2
- a.Sauté Aromatics: Heat ghee in a 3-liter or larger pressure cooker over medium heat. Once hot, add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida, followed immediately by the chopped onions. Sauté for 4-5 minutes until the onions become soft and translucent.
- 3
Step 3
- a.Cook the Masala Base: Add the ginger paste, garlic paste, and slit green chilies to the cooker. Sauté for another minute until the raw aroma disappears. Add the chopped tomatoes and cook for 5-6 minutes, stirring occasionally, until they turn soft and mushy. Now, add the turmeric powder, red chili powder, and coriander powder. Mix well and cook the spices for 1 minute.
- 4
Step 4
- a.Pressure Cook: Add the soaked and drained chana dal, cubed potato, brinjal, and bottle gourd to the cooker. Stir to coat them with the masala. Add the chopped spinach, salt, and 3 cups of water. Give everything a good stir to combine.
- 5
Cook and Rest: Secure the lid of the pressure cooker
- a.Cook on medium-high heat for 4-5 whistles (approximately 15-20 minutes). After the last whistle, turn off the heat and allow the pressure to release naturally. This can take 10-15 minutes.
- 6
Step 6
- a.Mash and Finish: Once the pressure has fully released, carefully open the cooker. Use a potato masher or a traditional wooden churner (ghotni) to gently mash the cooked mixture. The goal is a thick, coarse, and cohesive texture where the dal and vegetables are broken down but not a completely smooth puree.
- 7
Final Touches and Serving: Place the cooker back on low heat
- a.Stir in the garam masala and fresh lemon juice. Simmer for 1-2 minutes. Check for seasoning and adjust salt if needed. Garnish with fresh coriander leaves and serve hot with steamed rice or phulka.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the chana dal is crucial for it to cook evenly and become tender along with the vegetables.
- 2The authentic texture of Sai Bhaji is coarse and rustic. Avoid over-mashing or blending it into a smooth paste.
- 3For a richer flavor, you can add a final tempering (tadka) of ghee, sliced garlic, and a pinch of red chili powder before serving.
- 4Feel free to add other greens like dill (suva) or fenugreek leaves (methi) along with the spinach for a more complex flavor profile.
- 5If the bhaji seems too thick after mashing, add a splash of hot water and simmer for a few minutes to reach your desired consistency.
Adapt it for your goals.
Different Greens
Incorporate about 1/4 cup of chopped dill leaves (suva bhaji) or fenugreek leaves (methi) along with the spinach for a traditional, aromatic twist.
Added VegetablesAdded Vegetables
You can add other vegetables like carrots, french beans, or sorrel leaves (khatta palak) for added nutrition and flavor.
Instant Pot MethodInstant Pot Method
Use the 'Sauté' mode for steps 2 and 3. Then, add the remaining ingredients, secure the lid, and pressure cook on 'High' for 12 minutes. Allow for a natural pressure release.
No Onion/Garlic VersionNo Onion/Garlic Version
For a Sattvic or Jain version, simply skip the onions and garlic. The dish will still be flavorful due to the other spices and vegetables.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chana dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of lentils, spinach, and various vegetables makes this dish incredibly high in fiber, promoting healthy digestion, aiding in blood sugar control, and contributing to a feeling of fullness.
Packed with Vitamins and Minerals
Spinach provides a significant amount of iron, Vitamin K, and Vitamin A, while tomatoes and other vegetables contribute Vitamin C and antioxidants, boosting overall immunity and health.
Supports Heart Health
With its high fiber content and use of healthy fats like ghee, Sai Bhaji can help manage cholesterol levels and support cardiovascular health.
Frequently asked questions
Yes, Sai Bhaji is a very healthy and nutritious dish. It's packed with plant-based protein from chana dal, iron and vitamins from spinach, and fiber from the mix of vegetables. It's a well-balanced, one-pot meal.