Shaak

Shaak Recipe - Authentic Vegetarian Indian Dish with Black Mustard Seeds and Coconut

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

Vegetarian diet

Introduction

Shaak is a traditional Indian dish made with green beans, coconut, and a blend of spices. This flavorful and nutritious dish is a staple in many Indian households and is often served as a side dish with rice or roti.

History

Shaak has been a popular dish in Indian cuisine for centuries. It is believed to have originated in the state of Gujarat, where it is a common part of the daily diet. The dish has since spread to other parts of India and is enjoyed by people of all ages.

Ingredients

1 tsp black mustard seeds
garlic, to taste
ginger, to taste
1 tsp crushed red chili
green beans
salt, to taste
coconut, to taste
0.5 cup water
black pepper, to taste

How to prepare

Heat the oil in a large frying pan over medium heat.
Once the oil is hot, add the mustard seeds.
When the mustard seeds start to pop, add the garlic and ginger and stir until lightly browned.
Add the crushed red chili and stir for a few seconds.
Add the green beans, salt, and sweet coconut.
Stir to combine all the ingredients.
Reduce the heat to medium-low.
Pour in 0.5 cup of water.
Stir the beans and cover the pan for 7 – 8 minutes, allowing the beans to absorb the flavors.
Add the black pepper, mix well, and serve.

Variations

Add potatoes or carrots for a heartier version of Shaak.
Use different spices like cumin, turmeric, or coriander for a unique flavor profile.
Substitute green beans with other vegetables like peas, bell peppers, or spinach.

Cooking Tips & Tricks

Make sure to use fresh green beans for the best flavor and texture.

- Adjust the amount of spices according to your taste preferences.

- Be careful not to overcook the green beans, as they should be tender but still slightly crisp.

- Feel free to add other vegetables or ingredients to customize the dish to your liking.

Serving Suggestions

Shaak can be served as a side dish with rice, roti, or naan. It pairs well with dal, curry, or yogurt-based dishes. Garnish with fresh cilantro or lemon juice for added flavor.

Cooking Techniques

Shaak is typically cooked in a frying pan or skillet over medium heat. Make sure to stir the ingredients occasionally to prevent burning and ensure even cooking. Cover the pan to steam the green beans and allow them to absorb the flavors.

Ingredient Substitutions

Use frozen green beans if fresh ones are not available.

- Substitute fresh coconut with desiccated coconut or coconut milk.

- Replace black mustard seeds with yellow mustard seeds or cumin seeds.

Make Ahead Tips

Shaak can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat in a microwave or on the stovetop before serving. Add a splash of water to prevent the dish from drying out.

Presentation Ideas

Serve Shaak in a colorful bowl or plate garnished with fresh herbs or coconut flakes. You can also sprinkle some roasted peanuts or cashews on top for added crunch and flavor.

Pairing Recommendations

Shaak pairs well with dishes like dal, rice, roti, or yogurt-based curries. It also goes well with pickles, chutneys, or raita on the side. For a complete meal, serve with a salad or soup.

Storage and Reheating Instructions

Store leftover Shaak in an airtight container in the refrigerator for up to 3 days. Reheat in a microwave or on the stovetop until heated through. Add a splash of water if needed to prevent the dish from drying out.

Nutrition Information

Calories per serving

A serving of Shaak typically contains around 150-200 calories, depending on the portion size and ingredients used. It is a relatively low-calorie dish that can be enjoyed as part of a balanced diet.

Carbohydrates

Shaak is a low-carb dish, with most of the carbohydrates coming from the green beans and coconut. It is a great option for those looking to reduce their carb intake while still enjoying a flavorful and satisfying meal.

Fats

The fats in Shaak come primarily from the coconut and oil used for cooking. Coconut is a good source of healthy fats, including medium-chain triglycerides, which have been linked to various health benefits.

Proteins

While Shaak is not a high-protein dish, it does contain some protein from the green beans and coconut. To increase the protein content, you can add tofu, paneer, or legumes to the dish.

Vitamins and minerals

Shaak is a nutrient-dense dish that provides a good amount of vitamins and minerals, including vitamin C, vitamin K, and potassium from the green beans. Coconut also contains minerals like manganese and copper.

Alergens

Shaak is a gluten-free and dairy-free dish, making it suitable for those with food allergies or intolerances. However, it does contain coconut, which is a common allergen for some individuals.

Summary

Overall, Shaak is a nutritious and flavorful dish that can be enjoyed as part of a healthy diet. It is rich in vitamins, minerals, and healthy fats, making it a great option for those looking to eat well-balanced meals.

Summary

Shaak is a delicious and nutritious Indian dish made with green beans, coconut, and a blend of spices. It is a versatile dish that can be customized with different ingredients and spices to suit your taste preferences. Enjoy this flavorful and healthy dish as a side dish or main course for a satisfying meal.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Shaak. It was many years ago, when I was just a young girl living in a small village in India. I had always been fascinated by cooking, and would spend hours watching my mother and grandmother in the kitchen, learning their techniques and recipes.

One day, while exploring the local market, I came across an elderly woman selling spices and herbs. She had a twinkle in her eye and a welcoming smile, and I was drawn to her immediately. As we struck up a conversation, she mentioned that she had a special recipe for Shaak that had been passed down through generations in her family.

Intrigued, I asked her if she would be willing to share the recipe with me. She smiled and nodded, and we sat down on a nearby bench as she began to recount the ingredients and steps involved in making this traditional dish.

The first step, she explained, was to gather fresh vegetables like potatoes, eggplant, and spinach. These would be sautéed in a mixture of spices including cumin, turmeric, and coriander, until they were tender and flavorful. Next, a rich tomato gravy would be added to the vegetables, creating a delicious and aromatic sauce.

As she spoke, I could almost smell the fragrant spices and hear the sizzle of the vegetables in the pan. I was captivated by her storytelling and the passion with which she described each step of the process.

After she had finished sharing the recipe, I thanked her profusely and promised to try it out at home. As I walked back to my village, I couldn't wait to recreate the flavors of Shaak in my own kitchen.

When I finally had the chance to make the dish, I followed the recipe to the letter, carefully measuring out each spice and vegetable. As the Shaak simmered on the stove, filling the air with its tantalizing aroma, I felt a sense of pride and accomplishment.

When it was finally time to sit down and taste the dish, I was amazed at how delicious it was. The flavors were bold and complex, with just the right balance of spice and sweetness. I knew that I had stumbled upon a truly special recipe, one that would become a staple in my own cooking repertoire.

Over the years, I have continued to make Shaak for my family and friends, sharing the recipe with anyone who is interested. Each time I prepare the dish, I am reminded of that fateful day in the market when I met the elderly woman with the twinkle in her eye and the secret recipe for Shaak.

And so, as I pass on this recipe to you, my dear grandchild, I hope that you will find as much joy and satisfaction in cooking it as I have. May the flavors of Shaak bring warmth and comfort to your home, just as they have to mine.