Saag Bhaji - Indian Spinach Recipe

Ingredients

• 550 gspinach
• 1red onion
• 4 largegarlic cloves
• 1–4red chillies
• 3 tbspvegetable oil
• 1/4 tspasafoetida
• 1/4 tspcumin seeds
• A pinchsalt
• 1 tbspvegetable oil

Instructions

1. 1

   Chop spinach

   Roughly chop the 550 g of spinach.

2. 2

   Prepare aromatics

   Finely slice or dice the red onion. Finely dice the garlic cloves and 1–4 red chillies, choosing the amount to suit your preferred heat level.

3. 3

   Warm the spices

   Heat 3 tbsp vegetable oil in a pan over a low heat. Stir in the 1/4 tsp cumin seeds and 1/4 tsp asafoetida.

4. 4

   Infuse the oil

   Add the chopped chillies and garlic, then stir so their flavours infuse the oil.

5. 5

   Soften the onion

   Add the onion and cook over a low heat for 5 minutes, stirring regularly to stop it catching.

6. 6

   Add spinach

   Tip in the chopped spinach and stir to combine.

7. 7

   Season spinach

   Once all the spinach has wilted, add a pinch of salt to help draw out its moisture.

8. 8

   Drain excess water

   Cook for a further 10 minutes, then pour away the excess water from the spinach.

9. 9

   Fry gently

   Add 1 tbsp vegetable oil and gently fry the spinach for another 5–10 minutes.

10. 10

    Serve the bhaji

    Serve with other Indian dishes, rice and salad.

What is saag bhaji?

Saag refers to leafy greens in South Asian cooking, while bhaji is commonly used for a vegetable dish. This version centres on spinach, cooked down with onion, garlic, chilli and spices.

The method builds flavour in stages: cumin and asafoetida warm in oil, aromatics soften, and the spinach is cooked before a final gentle fry. The result is a savoury, tender side that fits easily into an Indian-style meal.

Nutrition and macros by portion

The nutrition label shows one serving as written: 174 calories, 5g protein, 10g carbs, 14g fat.

The spinach provides most of the carbohydrates, while the vegetable oil is the main source of fat. The recipe contains no concentrated protein ingredient, so serve it with a protein-rich dish to make a more balanced plate.

The flavour base

Whole cumin seeds: warming them briefly in oil helps release their aroma. Keep the heat low so they flavour the oil without scorching.

Asafoetida: a small amount gives the spice base a distinctive savoury note. Measure carefully, as it is potent.

Chilli: the recipe allows 1–4 chillies, so use fewer for a milder bhaji or more for extra heat.

Preparing the vegetables

Spinach: roughly chop the leaves so they are easier to stir and serve. Add them after the onion has softened, as they need much less time to wilt.

Onion, garlic and chilli: finely cutting these helps them cook evenly and distribute through the spinach. Stir the onion regularly during its 5-minute cooking time.

Managing the moisture

Wilt first: spinach releases a lot of liquid as it cooks. Stir it as it collapses so the leaves meet the seasoned onion mixture.

Drain, then fry: after the additional 10 minutes of cooking, pour away the excess water before adding the last tablespoon of oil. This gives the final cooking stage a less watery base.

How to judge doneness

The spinach should be fully wilted before you add the salt. After draining, fry it gently for 5–10 minutes; the leaves should be tender and the mixture should no longer be sitting in excess liquid.

Use a low heat for the onion and keep stirring to prevent it from catching. If the spinach begins to stick during the final fry, lower the heat and stir gently.

Serving ideas

Serve the bhaji alongside rice and other Indian dishes, as suggested in the recipe. A fresh salad can add a crisp contrast to the soft, cooked spinach.

For a more substantial plate, pair it with a protein-rich dish and rice. As a side, divide it among the other dishes so its spice and savoury flavour complement the meal.

Recipe notes & tips

• Wash and dry the spinach well before chopping it.
• Keep the heat low while the cumin seeds and asafoetida warm in the oil.
• Stir the onion regularly during its 5-minute cooking time.
• Choose the number of chillies according to your preferred heat level.
• Pour off the excess spinach liquid before adding the final tablespoon of oil.

Variations

• Milder bhaji: Use one chilli or leave the chillies out entirely.
• More heat: Use up to four chillies, as listed in the recipe.
• Coarser texture: Chop the spinach less finely for more distinct leaves.
• Rice pairing: Serve with plain rice to make the bhaji part of a simple main meal.
• Indian spread: Add the bhaji as a vegetable side alongside other Indian dishes.

Common mistakes to avoid

• Scorching the spices: Keep the pan over a low heat while the cumin and asafoetida warm in the oil.
• Burning the onion: Stir it regularly as it cooks for 5 minutes.
• Adding salt too early: Wait until all the spinach has wilted, as directed.
• Leaving excess liquid: Pour away the spinach water after its further 10 minutes of cooking.
• Frying too fiercely: Keep the final 5–10-minute fry gentle and stir as needed.

How to store

Cool leftovers promptly, then store them in a covered container in the fridge for up to 3 days. Reheat in a pan over a low heat, stirring until thoroughly hot; add a small splash of water if the spinach seems dry.

Frequently asked questions