Sindhi Sai Bhaji is a nutritious and flavorful stew hailing from the Sindhi community in India. This dish combines a variety of green leafy vegetables, particularly spinach, with lentils and spices to create a hearty and wholesome meal. It is often served with rice or Indian flatbreads and is known for its earthy flavor and rich nutritional profile. The combination of vegetables and lentils makes it a great source of essential nutrients, including fiber, vitamins, and plant-based protein.

Ingredients:

• 1 cup spinach, chopped
• 1/2 cup chana dal (split Bengal gram)
• 1/2 cup fenugreek leaves (methi), chopped
• 1/2 cup dill leaves, chopped
• 1/2 cup sorrel leaves (khatta bhaji), chopped
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 green chilies, slit
• 1 teaspoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons oil
• Salt to taste
• 3 cups water

Instructions:

1. Prepare the Dal:

   • Wash the chana dal thoroughly and soak it in water for 30 minutes. Drain and set aside.

2. Cook the Vegetables:

   • In a pressure cooker or a large pot, heat the oil over medium heat. Add the cumin seeds and let them splutter.
   • Add the chopped onions and sauté until they turn golden brown.
   • Stir in the ginger-garlic paste and cook for another minute until the raw smell disappears.
   • Add the chopped tomatoes, green chilies, turmeric powder, and red chili powder. Cook until the tomatoes soften and release oil.

3. Add the Greens:

   • Add the chopped spinach, fenugreek leaves, dill leaves, and sorrel leaves to the pot. Mix well and cook for 5 minutes until the greens wilt.

4. Cook the Dal:

   • Add the soaked chana dal to the pot along with salt and 3 cups of water. Stir well.
   • If using a pressure cooker, cover and cook for 3-4 whistles. If using a regular pot, cover and simmer for 30-40 minutes, or until the dal is soft and cooked through.

5. Finish the Dish:

   • Once the dal is cooked, mash it slightly with the back of a spoon to combine with the greens.
   • Sprinkle garam masala on top and cook for another 5 minutes to blend the flavors.
   • Serve hot with rice or flatbreads.

Nutritional Information (per serving, approx. 250g):

• Calories: ~180 kcal
• Proteins: ~8g
• Carbs: ~30g
• Fiber: ~6g

Nutritional Summary:

Sindhi Sai Bhaji is a nutritious dish that is low in calories and high in dietary fiber, making it a filling and healthy meal option. The combination of greens and lentils provides a good amount of protein and essential vitamins, particularly folate, iron, and vitamin A. This dish is also a great source of antioxidants and is perfect for those looking to incorporate more greens into their diet