Shalgam Masala – This Northern Indian dish is great way to spice up traditional mashed turnips. Turnips are a cruciferous vegetable with multiple health benefits. They boast an impressive nutritional profile, and their bioactive compounds, such as glucosinolates, may support blood sugar control, protect against harmful bacteria, and provide anticancer and anti-inflammatory effects.
Use turnips any way you would use a potato, and then some. Try them baked or boiled in stews, soups and stir-fries, or lightly steamed with some butter, salt or lemon juice for flavor. Raw or cooked, turnips are incredibly versatile: Boil or steam turnips and add them to mashed potatoes for extra vitamins and minerals. Grate them raw into salads or slaws. Roast them with other root vegetables like carrots and sweet potatoes, and bring out their natural sweetness. Calcium-rich vegetables, like kale, broccoli, turnip greens, acorn squash and Chinese cabbage may specifically help protect you against calcium oxalate kidney stones, the most common form. Turnips and other cruciferous vegetables that are high in fiber help make people feel fuller for longer, and they are low in calories.
हिंदी में निर्देश
- एक बड़े बर्तन में तेल गरम करें, मध्यम आंच पर रखें।
प्याज़ डालें, नरम होने तक भूनें।
अदरक-लहसुन का पेस्ट और काली मिर्च डालें।
कच्ची सुगंध जाने तक भूनें।
सॉस पैन में टमाटर, धनिया, जीरा, हल्दी और नमक डालें, अच्छी तरह मिलाएँ।
शलजम और गर्म पानी डालें, अच्छी तरह मिलाएँ।
ढककर उबालें।
गर्मी कम करें और 20 से 30 मिनट शलजम निविदा होने तक उबाल लें।
चीनी (सामान्य या ब्राउन) डालें और शलजम को दरदरा मैश कर लें।
Shalgam Masala
Ingredients
- 2 cups turnips peeled and cubed
- 2 tablespoon vegetable oil
- 2 green chili peppers seeded and chopped
- 2 tomatoes chopped
- 1 large onion chopped
- 1 teaspoon ginger-garlic paste
- 1 teaspoon coriander grounded
- 1 teaspoon cumin ground
- ½ teaspoon turmeric
- 1 tsp salt to taste
- ⅔ cup hot water
- 1 teaspoon sugar normal / brown
Instructions
- Heat oil in a large saucepan, keep medium flame.
- Add onion, saute until soft.
- Add ginger-garlic paste and chile peppers.
- Saute till raw aroma goes away.
- Add tomatoes, coriander, cumin, turmeric, and salt into the saucepan, mix well.
- Add turnips and hot water, mix well.
- Cover and bring to a boil.
- Reduce heat and simmer until turnips are tender, 20 to 30 minutes.
- Add sugar (normal or brown) and coarsely mash the turnips.
