Recipes · Pakistani · Main Courses
Sai Bhaji
One serving has 254 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (564%), manganese (118%), folate (82%), vitamin A (70%), vitamin C (60%) and pyridoxine (44%). Ready in 320 minutes.
- Preparation: 245 min
- Cooking: 75 min
- Makes: 1 serving (325 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 100 g Spinach, raw
- 20 g Chickpeas, dried
- 40 g Potatoes, raw
- 30 g Eggplant, raw
- 30 g Tomatoes, raw
- 25 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 0.5 g Turmeric
- 0.5 g Cumin
- 0.5 g Cayenne pepper
- 10 g Vegetable oil
- 1.2 g Salt
- 60 g Water
Method
- Soak the chickpeas (standing in for chana dal) in water for at least 4 hours, then drain and boil in fresh water for about 45 minutes until soft; drain.
- Heat the oil in a pot and fry the onion until soft, then add the garlic and ginger and cook for a minute.
- Add the cumin, turmeric and cayenne, then add the potato and eggplant, and cook for 5 minutes.
- Stir in the tomato and spinach, and cook, mashing everything down, for 8-10 minutes until the vegetables are soft and well combined.
- Add the cooked chickpeas, salt and water, and simmer for 10-15 minutes, mashing roughly, until it forms a thick, well-blended mash.
- Serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 254 kcal | 12% |
| Carbohydrates | 31.2 g | |
| Water | 268 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 9.1 g | 19% |
| Tryptophan | 0.1 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.61 g | |
| Lysine | 0.54 g | |
| Methionine | 0.13 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.42 g | |
| Histidine | 0.21 g | |
| Fat | 12 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.7 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 143 mg | 14% |
| Copper | 0.39 mg | 43% |
| Iron | 4.8 mg | 27% |
| Magnesium | 121 mg | 39% |
| Manganese | 2.1 mg | 118% |
| Phosphorus | 156 mg | 22% |
| Potassium | 1,106 mg | 24% |
| Selenium | 2.1 µg | 4% |
| Sodium | 559 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.57 mg | 44% |
| Folate (vitamin B9) | 328 µg | 82% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 52 mg | 12% |
| Vitamin A | 493 µg | 70% |
| Vitamin C | 45.2 mg | 60% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 508 µg | 564% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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