White Bean Swiss Chard Saag
Try this delicious and nutritious White Bean Swiss Chard Saag recipe that's perfect for a healthy meal. This easy-to-make dish combines tender white beans with flavorful Swiss chard in a rich, spiced masala. Enjoy it with naan or rice!
Ingredients
- 1 cup dry white beans 240 g or 2 cans (about 15 oz each) white beans, drained and rinsed
- 1 lb Swiss chard about 500 g
Masala Base:
- 1 tbsp olive oil 15 ml
- 1 tsp whole cumin seeds
- 1 medium onion finely diced
- 3 cloves garlic finely chopped
- 1½ inch piece of fresh ginger finely chopped (4 cm)
- 2-3 green chili peppers finely chopped (adjust to taste)
- ½ tsp ground turmeric
- ½ tsp red chili powder
- ½ tsp ground cumin
- 1 tsp ground coriander
- 1 medium tomato chopped
- 1 tsp garam masala
- 1½ tsp salt divided (¾ tsp each)
Tempering:
- 1 tsp cumin seeds
- 3-4 dried red chili peppers sliced
- 1 inch piece of ginger julienned
- A pinch of asafoetida hing
Instructions
Prepare the White Beans:
- For Dry Beans: Soak the white beans in water overnight or for at least 6 hours. Drain and cook in fresh water until tender, approximately 40 minutes. Drain and set aside.
- For Canned Beans: Drain and rinse the canned white beans thoroughly. Set aside.
Prepare the Swiss Chard:
- Wash the Swiss chard thoroughly. If preferred, separate the white stems from the green leaves.
- Blanch the leaves in boiling water for about 2 minutes, then drain and set aside.
Create the Masala:
- Heat 1 tbsp olive oil in a large pan over medium heat. Add the cumin seeds and allow them to sizzle until fragrant.
- Add the onions and cook until they become translucent. Mix in the chopped garlic, ginger, and green chili peppers. Sauté for about 20 seconds or until the raw smell disappears.
- Sprinkle in the turmeric, red chili powder, ground cumin, and ground coriander. Cook for another 30 seconds before adding the chopped tomatoes. Continue cooking until the tomatoes are fully softened.
- Allow the mixture to cool slightly, then blend it until smooth along with the blanched Swiss chard and a bit of water to achieve the desired consistency.
Combine and Simmer:
- Pour the blended mixture back into the pan. Stir in the cooked or canned white beans. Add water as needed to adjust the consistency.
- Bring the mixture to a boil, then reduce the heat. Cover and let it simmer for 5-10 minutes.
Prepare the Tempering:
- In a small skillet, heat 1 tbsp olive oil. Add the cumin seeds and let them sizzle.
- Add the julienned ginger and dried red chili peppers. Fry until the ginger turns golden brown.
- Sprinkle in a pinch of asafoetida and immediately pour the tempering over the simmering saag. Cover the pan and let it sit for another 5-10 minutes to infuse the flavors.
Serve:
- Serve the Swiss Chard and White Beans Masala hot, paired with naan or steamed rice for a delicious and wholesome meal.
Nutrition
Calories: 273kcalCarbohydrates: 44gProtein: 17gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 3mgSodium: 395mgPotassium: 1653mgFiber: 12gSugar: 6gVitamin A: 7607IUVitamin C: 90mgCalcium: 218mgIron: 9mg
Tried this recipe?Let us know how it was!