Bathua (Chenopodium Greens) ki Sabzi Recipe
Bathua, also known as Chenopodium greens or pigweed, is a nutritious leafy vegetable widely consumed in India, especially during the winter season. It is packed with vitamins, minerals, and fiber, making it a great addition to a healthy diet. Bathua ki sabzi is a simple yet flavorful dish that can be prepared in multiple ways, such as with potatoes, lentils, or in a smooth pureed form. In this recipe, we will make a traditional North Indian-style Bathua ki Sabzi using minimal spices to let the natural flavors shine through.
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Ingredients
Main Ingredients:
- 2 cups bathua leaves (Chenopodium greens, finely chopped)
- 1 medium potato (optional, peeled and diced)
- 1 medium onion (finely chopped)
- 1 medium tomato (finely chopped)
- 2 green chilies (finely chopped)
- 4-5 cloves garlic (finely minced)
- 1-inch ginger (grated)
Spices & Seasoning:
- ½ teaspoon turmeric powder
- ½ teaspoon red chili powder
- ½ teaspoon coriander powder
- ½ teaspoon cumin seeds
- ½ teaspoon garam masala
- Salt to taste
- 1 tablespoon mustard oil or ghee
Optional:
- ½ cup boiled chana dal (for added protein)
- 1 teaspoon lemon juice (for extra tanginess)
- 1 tablespoon fresh coriander leaves (for garnish)
Step-by-Step Recipe
Step 1: Clean and Prepare Bathua
- Wash the bathua leaves thoroughly under running water to remove dirt and impurities. Since bathua leaves can hold a lot of soil, rinse them at least 2-3 times.
- Drain the excess water and finely chop the leaves.
Step 2: Boiling the Bathua (Optional Step for Smooth Texture)
- If you prefer a smoother texture, you can blanch the bathua leaves by boiling them in hot water for 5-7 minutes, then cooling and blending them into a puree.
- If you like a more traditional, stir-fried texture, skip this step.
Step 3: Cooking the Sabzi
- Heat oil in a pan: In a kadhai or deep pan, heat 1 tablespoon mustard oil until it starts to smoke slightly. Reduce the heat to low.
- Temper with cumin seeds: Add ½ teaspoon cumin seeds and let them splutter.
- Add aromatics: Add chopped garlic, ginger, and green chilies. Sauté for a few seconds until the raw smell disappears.
- Cook onions: Add the finely chopped onions and cook until they turn light golden brown.
- Add tomatoes: Stir in chopped tomatoes, along with salt, turmeric, red chili powder, and coriander powder. Cook until the tomatoes become soft and oil starts to separate.
- Add potatoes (if using): If adding potatoes, mix them in now, cover the pan, and cook for 5-7 minutes until slightly tender.
- Add bathua leaves: Now, add the chopped or pureed bathua and stir well. The leaves will release water, so cook uncovered on medium heat.
- Cover and cook: If using whole chopped bathua leaves, cover and cook for 10-12 minutes, stirring occasionally. If using pureed bathua, cook for 5 minutes until well combined.
- Add optional ingredients: If you are adding boiled chana dal, mix it in now.
- Finish with garam masala: Sprinkle ½ teaspoon garam masala and give the sabzi a final mix.
Step 4: Serving Suggestions
- With Roti or Paratha: Bathua ki sabzi pairs well with hot phulkas, bajra roti, or plain paratha.
- With Dal-Rice: It can also be served as a side dish with dal and steamed rice.
- With Makki Ki Roti: A classic winter meal is Bathua ki Sabzi with Makki ki Roti and a dollop of white butter.
Health Benefits of Bathua
- Rich in Nutrients: Bathua is loaded with vitamin A, vitamin C, iron, and calcium, making it excellent for immunity and bone health.
- Good for Digestion: The fiber content in bathua aids in digestion and prevents constipation.
- Low in Calories: Bathua is a great option for those looking to maintain or lose weight.
- Good for Skin and Hair: Its antioxidants and minerals help in skin rejuvenation and hair growth.
- Regulates Blood Sugar: It helps in stabilizing blood sugar levels, making it beneficial for diabetics.
Variations of Bathua ki Sabzi
- Bathua Aloo Sabzi: A simple combination of potatoes and bathua, cooked with minimal spices.
- Bathua Saag: Similar to Sarson ka Saag, bathua is blended and cooked with ghee and makki flour for a smooth consistency.
- Bathua with Moong Dal: A nutritious and protein-rich version where bathua is cooked with yellow moong dal.
- Bathua Paratha: Instead of making sabzi, the leaves can be finely chopped and kneaded into wheat flour to make stuffed parathas.
Pro Tips for the Best Bathua ki Sabzi
✔ Choose fresh leaves: Always select young, tender bathua leaves for the best taste. Older leaves can be slightly bitter.
✔ Avoid overcooking: Cooking bathua for too long can reduce its nutrients and alter the flavor.
✔ Use mustard oil: It enhances the earthy taste of bathua, but if unavailable, ghee or vegetable oil can be used.
✔ Pair with other greens: You can mix bathua with spinach, fenugreek (methi), or mustard leaves for more variety.
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Conclusion
Bathua ki sabzi is a simple, healthy, and delicious winter dish that can be prepared quickly with minimal ingredients. It is packed with nutrition, easy to digest, and pairs well with Indian breads and rice dishes. Whether you make it as a dry sabzi, a saag, or with lentils, it is a must-try seasonal dish that brings warmth and nourishment to your meals. Try this recipe and enjoy the goodness of Bathua in a wholesome, home-cooked way!
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