सवांजनेकेफूलोंकीसब्जी/Swanjan flower vegetable
Swanjan flower is found in abundance in North India in winters. It is a traditional recipe of Multan. It is very nutritious and beneficial for our health. Specially it is a tonic for mal-nutritioned children and pregnant ladies. So many Ayurvedic medicines are prepared from the root, skin, leaves, flowers etc. of this plant.
Scientific name – Moringa oleifera
In Hindi language – Sahjan ke phool
In Punjabi language – Swanjan ke phool ( सवांजने के फूल)
Boiled and squeezed Swanjan flower – 250gm
Boiled peas – 50 gm
Cumin seeds – ½ tsp
Chopped onion – 1 medium size
Chopped tomatoes – 1 medium size
Chopped garlic – 1/2 tsp
Chopped ginger – ½ tsp
Chopped green chili – as per taste
Chopped green coriander – 2 spoon
Ghee or refined oil – 4-5 spoon
Salt – as per taste
Haldi powder – ½ tsp
Red chili powder – ½ tsp
Dhania powder – 1 tsp
Garam masala -1/2 tsp
Steps in preparation: -
First of all, clean the swanjan flowers.
Soak them overnight in normal water.
Drain the whole water out in the morning.
Add fresh water and boil it in pressure cooker.
After 1 whistle lower the flame and continue boiling for 15-20 minutes at low temp.
After cooling drain out the water and squeeze extra water of Swanjan flowers with your hands. In this way , all the bitterness of Swanjan flowers will be gone.
In a pan add ghee or refined oil as per your choice.
After heating the ghee add cumin seeds.
After crackling of cumin seeds , add chopped onion, chopped ginger and chopped garlic in it.
Sauté them till they become little brown.
Now add chopped tomatoes and green chillies to it ; cook till the tomatoes are softened.
Add boiled peas.
Add Haldi powder, salt, red chili powder, dhania powder.
Add boiled and mashed flowers and mix it well.
Cook it on low flame for 3-5 minutes.
Sprinkle garam masala and add chopped green coriander.
Switch off the flame.
Now serve it with chapatis or tandoori roti along with pickle etc.
A very healthy and nutritious recipe…….
Health Benefits of Swanjan ke Phool :-
It is rich in carbohydrates, proteins, calcium, potassium, iron, magnesium, vitamin A, C and B complex. It has 4 times more calcium and 2 times more protein than milk.
In villages it is abundantly available at very cheap prices. So government is planning to include it in the mid-day meal to improve the health of children.
Being rich in calcium it makes our bones strong .
Enjoy and Stay Healthy always.
Dr. Suman Setia (BAMS DNHE PGDHHM)
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