Tata Sampann Recipes: Arbi Masala Sabzi
Arbi or taro root is a starchy vegetable, rich in fibre and essential nutrients. What’s more, its potato-like texture and mild sweet flavour make it a versatile and delicious addition to any menu. If you’re looking for a great way to incorporate this vegetable into your diet, try this arbi masala sabzi recipe by Raksha ki Rasoi.
Arbi is a good source of protein, containing about 11% in dry weight. It is rich in vitamins B6, E and C, and minerals like manganese, potassium and copper. Arbi contains a number of polyphenols, including quercetin which helps fight free radical damage and possesses anticancer properties. It also contains a good amount of fibre and resistant starch which promotes the growth of healthy gut bacteria and boosts digestive system health through the production of short-chain fatty acids. The combination of resistant starch and fibre makes taro root a good carbohydrate option, especially for people with diabetes as it slows the digestion and helps reduce blood sugar spikes post meals. It is also believed to reduce cholesterol levels and reduce the risk of heart disease. It may help in building immunity owing to its good vitamin C content.
Haldi or turmeric is an essential ingredient used in this arbi masala sabzi and offers excellent antioxidant and anti-inflammatory benefits. Turmeric also helps with digestion and improves immunity. Choose Tata Sampann Turmeric Powder and make the most of the natural goodness of this spice - its quality and purity assured.
Take a look at this video and try your hand at this tasty recipe.
- 3 cups taro root
- 1 large onion
- 2 green chillies
- 4 cloves garlic
- 3 tbsp mustard oil
- ¼ tsp carom seeds
- ¼ tsp cumin seeds
- 1 tsp Tata Sampann Turmeric Powder
- ¼ tsp Tata Sampann Red Chilli Powder
- 2 tsp Tata Sampann Coriander Powder
- ½ tsp Tata Sampann Garam Masala
- Tata Salt to taste
- Peel the arbi or taro root, and chop the onion, ginger, garlic and chillies.
- In a pan or kadai, heat the mustard oil or sarso ka tel and add in a bit of hing or asafoetida.
- Next, add the peeled arbi into the kadai and fry well until it is evenly cooked and golden brown on all sides.
- Transfer the fried arbi to a plate, leaving the oil in the pan
- Now add the ajwain or carom seeds to the oil, followed by the jeera or cumin seeds, and fry.
- Next, add in the chopped garlic, followed by the chopped ginger and green chillies. Fry until the garlic turns brown.
- Stir in the chopped onions and fry until they are well cooked and golden brown.
- Add haldi powder, Kashmiri chilli powder, dhania or coriander powder and garam masala, and sauté.
- Next, add in a bit of water and allow it to cook for about 2 minutes until it turns aromatic.
- Now throw in the fried arbi pieces and mix well so they are evenly coated with the masala. Cook for a couple of minutes. Add salt to taste and mix well.
- Add about half a glass of water, allow it to boil and then simmer for about 3-4 minutes.
- Serve hot with a side of rotis or rice.
- Polyphenols from Root, Tubercles and Grains Cropped in Brazil: Chemical and Nutritional Characterization and Their Effects on Human Health and Diseases [NCBI]
- Free Radicals, Antioxidants in Disease and Health [NCBI]
- Quercetin, Inflammation and Immunity [NCBI]
- Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides [NCBI]
- Long-term intake of resistant starch improves colonic mucosal integrity and reduces gut apoptosis and blood immune cells [NCBI]
- Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity and Insulin Resistance [NCBI]
- Curcumin: A Review of Its’ Effects on Human Health [NCBI]
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