Mustard Greens Bhutuwa

Mustard Greens Bhutuwa Recipe from Nepal | Vegetarian Dish

Region / culture: Nepal | Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4 |

Vegetarian diet

Introduction

Mustard Greens Bhutuwa is a traditional Nepali dish that is packed with flavor and nutrition. This dish is made with mustard greens, spices, and herbs, creating a delicious and aromatic dish that is perfect for any meal.

History

Mustard Greens Bhutuwa has been a staple in Nepali cuisine for generations. It is a popular dish that is often enjoyed during festivals and special occasions. The dish is known for its bold flavors and unique combination of spices, making it a favorite among many Nepali households.

Ingredients

1 lb (454 g) of mustard greens, washed, peeled, and cut into small pieces (spinach can be used)
3 dried red chilies
0.5 tsp of jwanu seeds (lovage seeds)
0.5 tsp of mustard seeds
0.5 tsp of cumin seeds
1 tsp of whole timur (szechuan pepper)
1 tbsp of minced garlic
1 tbsp of minced ginger
0.5 tsp of turmeric
0.5 tsp of freshly ground pepper
3 tbsp of mustard oil
2 tbsp of finely chopped fresh dill weed

How to prepare

In a non-stick pan, heat three tablespoons of mustard oil.
Splitter jwanu seeds, whole timur mustard seeds, and cumin seeds until they turn dark.
Fry dried red chilies for 15 seconds until they turn dark.
Add garlic, ginger, ground pepper, and turmeric; fry for a minute or so on low heat.
Add mustard greens to the spice mixture and stir-fry for about two minutes. Season with salt.
Increase the heat to high and cook the mustard greens until wilted and the excess liquid has evaporated. Do not overcook the greens.
Adjust the seasoning with salt and pepper.
Garnish with chopped dill weed.
Serve with rice.

Variations

Add potatoes or paneer for a heartier dish.
Use different greens such as spinach or kale.
Add tomatoes for a tangy twist.

Cooking Tips & Tricks

Make sure to wash the mustard greens thoroughly to remove any dirt or debris.

- Be careful not to overcook the mustard greens, as they can become mushy.

- Adjust the spice level to your preference by adding more or less red chilies.

- Use fresh ingredients for the best flavor.

Serving Suggestions

Mustard Greens Bhutuwa can be served as a main dish with rice or roti. It can also be enjoyed as a side dish with other Nepali curries and dishes.

Cooking Techniques

Stir-frying

- Seasoning

- Garnishing

Ingredient Substitutions

Mustard greens can be substituted with spinach or kale.

- Mustard oil can be substituted with vegetable oil.

- Dill weed can be substituted with cilantro.

Make Ahead Tips

Mustard Greens Bhutuwa can be made ahead of time and stored in the refrigerator for up to 2 days. Simply reheat before serving.

Presentation Ideas

Serve Mustard Greens Bhutuwa in a traditional Nepali thali for an authentic touch. Garnish with fresh dill weed for a pop of color.

Pairing Recommendations

Mustard Greens Bhutuwa pairs well with rice, roti, or naan. It can also be enjoyed with a side of yogurt or pickles.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.

Nutrition Information

Calories per serving

Each serving of Mustard Greens Bhutuwa contains around 150 calories, making it a relatively low-calorie dish that is perfect for those looking to maintain a healthy weight.

Carbohydrates

Mustard Greens Bhutuwa is a low-carb dish, making it a great option for those looking to reduce their carbohydrate intake. Each serving contains approximately 10 grams of carbohydrates.

Fats

This dish is relatively low in fat, with each serving containing around 8 grams of fat. The fats come from the mustard oil used in cooking.

Proteins

Mustard Greens Bhutuwa is a good source of protein, with each serving containing approximately 5 grams of protein. The protein comes from the mustard greens and the spices used in the dish.

Vitamins and minerals

This dish is rich in vitamins and minerals, particularly vitamin A, vitamin C, and iron. Mustard greens are packed with nutrients that are essential for overall health.

Alergens

This dish contains mustard oil, which may be an allergen for some individuals. If you have a mustard allergy, it is best to avoid this dish.

Summary

Overall, Mustard Greens Bhutuwa is a nutritious and flavorful dish that is perfect for any occasion. It is low in carbohydrates and calories, making it a healthy option for those looking to maintain a balanced diet.

Summary

Mustard Greens Bhutuwa is a delicious and nutritious dish that is perfect for any meal. Packed with flavor and spices, this dish is sure to be a hit with your family and friends. Enjoy this traditional Nepali dish with rice or roti for a satisfying meal.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Mustard Greens Bhutuwa. It was a warm summer day, and I had just finished harvesting a fresh batch of mustard greens from my garden. As I was sorting through the pile, I heard a knock at the door. To my surprise, it was an elderly woman named Mrs. Sharma, who lived down the road.

Mrs. Sharma was known in our village for her delicious and inventive recipes. She had a knack for combining different flavors and spices to create mouthwatering dishes that left everyone craving for more. She handed me a tattered piece of paper with a handwritten recipe for Mustard Greens Bhutuwa, saying it was a family recipe passed down through generations.

I was both excited and grateful for this unexpected gift. Mrs. Sharma explained that Mustard Greens Bhutuwa was a traditional Nepali dish made with mustard greens, spices, and a touch of ghee. She shared with me the story of how her grandmother used to make it for special occasions and how it always brought the family together around the dining table.

I listened intently as Mrs. Sharma described the process of making Mustard Greens Bhutuwa. She explained that the key to its delicious flavor was in the way the mustard greens were cooked slowly with spices like cumin, turmeric, and red chili powder. She also emphasized the importance of using fresh ingredients and taking the time to let the flavors meld together.

After Mrs. Sharma left, I wasted no time in trying out the recipe for myself. I gathered all the necessary ingredients and got to work in the kitchen. As the mustard greens simmered in the pot, the aroma of the spices filled the air, and I knew I was in for a treat.

When the Mustard Greens Bhutuwa was finally ready, I took a bite and was instantly transported to a world of flavors and memories. The mustard greens were tender and flavorful, with just the right amount of heat from the spices. The ghee added a richness that tied everything together perfectly.

I couldn't wait to share this dish with my family. When they sat down to eat, their eyes lit up at the sight and smell of the Mustard Greens Bhutuwa. They eagerly dug in, savoring each bite and asking for seconds.

From that day on, Mustard Greens Bhutuwa became a staple in our household. I made it for every special occasion and even on regular days when we needed a comforting meal. I felt a deep connection to the recipe, knowing that it had been passed down through generations and now held a special place in my own family's culinary traditions.

As the years went by, I continued to make Mustard Greens Bhutuwa, each time adding my own twist to the recipe. I experimented with different spices and techniques, always striving to perfect the dish and make it my own. And through it all, I never forgot the moment when Mrs. Sharma had shared this precious recipe with me, igniting a passion for cooking that would stay with me for a lifetime.

To this day, whenever I make Mustard Greens Bhutuwa, I think of Mrs. Sharma and the gift she gave me that sunny summer day. And as I sit down to enjoy a steaming bowl of this delicious dish with my family, I am reminded of the power of food to bring people together and create lasting memories. The recipe for Mustard Greens Bhutuwa may have come from Mrs. Sharma, but the love and joy it brings to my kitchen will always be uniquely mine.