Do you love green leafy vegetables? If yes, then you must try lai ki sabji, a simple and delicious dish made with mustard greens. It is a traditional Kumaoni recipe that showcases the rich and diverse cuisine of the Kumaon region of Uttarakhand, India. In this article, we will tell you everything you need to know about lai ki sabji, from its health benefits to its taste and preparation.
What is Lai Ki Sabji?
Lai ki sabji is a stir-fried dish made with Lai, a local variety of red mustard greens. Lai has a sharp and saline taste with shades of red on the leaves. It has a peculiar mustard oil-like aroma making it distinct from other greens. Lai ki sabji is very easy to prepare and requires minimal ingredients. You only need lai, mustard oil, dry red chillies, asafoetida, salt, red chilli powder, and turmeric powder. You just have to chop the greens finely, heat the oil in a pan, add the spices and the greens and cook until they are tender and crisp. It is usually served with rice, roti, or dal.
Why is Lai Ki Sabji Good for You?
Lai ki sabji is not only tasty but also nutritious. Mustard greens are rich in antioxidants, vitamins, minerals, and fibre that provide various health benefits. Here are some of the reasons why you should include lai ki sabji in your diet:
Boosts immunity
Mustard greens are high in vitamin C, which helps in strengthening the immune system and fighting infections. They also contain phytochemicals that have anti-microbial and anti-viral properties.
Lowers cholesterol
Mustard greens are low in calories and fat, but high in fibre, which helps in lowering the bad cholesterol and increasing the good cholesterol levels in the blood. They also contain glucosinolates, which inhibit the absorption of cholesterol in the intestines.
Prevents infections
Mustard greens have anti-inflammatory and antiseptic properties that help in preventing and healing wounds, ulcers, and skin infections. They also contain vitamin K, which aids in blood clotting and wound healing.
Improves digestion
Mustard greens are rich in fibre, which helps in improving bowel movement and preventing constipation. They also stimulate the production of bile and digestive enzymes, which facilitate the digestion of fats and proteins.
Protects against diseases
Mustard greens have anti-cancer and anti-diabetic properties that help in protecting against various diseases. They contain sulforaphane, which induces apoptosis (cell death) in cancer cells and inhibits their growth and spread. They also contain isothiocyanates, which modulate the blood sugar levels and insulin sensitivity.
How Does Lai Ki Sabji Taste?
Lai ki sabji has a unique and delicious taste that will make you crave more. It has a sharp and salty flavour that comes from the Lai and the mustard oil. Lai has a crunchy and tender texture that comes from the finely chopped greens and the stir-frying method. It has a simple and savoury seasoning that comes from dry red chillies, (asafoetida, salt, red chilli powder, and turmeric powder are optional). Lai ki sabji is a perfect balance of spice, salt, and sourness that will tantalize your taste buds.
How to Select, Store, and Cook Lai Ki Sabji?
To enjoy the best quality and taste of lai ki sabji, you need to follow some tips on how to select, store, and cook lai. Here are some of them:
Select
Choose fresh and crisp lai that have bright green and red leaves. Avoid wilted, yellow, or brown leaves. Look for organic lai that are free from pesticides and chemicals.
Store
Wash the lai thoroughly in water and pat them dry. Remove the tough stem from the base of the leaves. Store the lai in a plastic bag or a container in the refrigerator for up to a week.
Cook
Chop the lai into very fine threads, the finer the better. Heat mustard oil in a pan or a kadhai on medium-high heat. Add dry red chillies, asafoetida(Optional), salt, red chilli powder(Optional), and turmeric powder(Optional) and sauté for a few seconds. Add the chopped lai and stir-fry for 15 to 20 minutes or until they are cooked and crisp. Serve hot or cold with rice, roti, or dal.
Conclusion
Lai ki sabji is a nutritious and tasty way to cook mustard greens. It is a traditional Kumaoni dish that showcases the rich and diverse cuisine of the Kumaon region of Uttarakhand, India. It is easy to prepare and requires minimal ingredients. Lai is rich in antioxidants, vitamins, minerals, and fibre that provide various health benefits. It has a sharp and salty flavour, a crunchy and tender texture, and a simple and savoury seasoning. It is a perfect balance of spice, salt, and sourness that will tantalize your taste buds. If you are looking for a healthy and delicious dish to add to your menu, try lai ki sabji today.
You can also explore more dishes from the Kumaoni cuisine, such as:
You also must try the scrumptious and fudgy sweets of Kumaon like bal mithai and singori, which are made with roasted khoya and wrapped in fragrant malu leaves. You will be amazed by the variety and flavour of Kumaoni cuisine.