Recipes Uncategorized

Guyanese-style bhaji (spinach)

Vegan and gluten-free Guyanese-style spinach and rice

Bhaji and tomato.jpg

It’s my father’s birthday today! In honor, I thought I would post a recipe today from Guyana, South America, where he was born and raised before moving to Canada. Guyanese food is primarily influenced from African, Indian, Indigenous and Portuguese dishes. It’s amazing and I’m not just saying that because I grew up on it! My favorite thing my dad makes is chow mein, but I already posted a recipe for it. I decided on a simple recipe that makes a great low-calorie meal or side dish, bhaji (spinach) and rice. It can also be made without rice if you want a low-carb alternative. I sometimes add tofu to it to make it heartier for dinner.

Some of the health benefits of this recipe include improved blood pressure, cholesterol, and immunity, and it can help reduce stress.

Guyanese-style bhaji (spinach) and rice recipe

  • Makes: 4-5 servings
  • Total time: 30 minutes, cook time: 20 minutes, prep time: 10 minutes

Ingredients

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  • 3 bunches of spinach, chopped
  • 3 large tomatoes, diced
  • 5 cloves garlic, chopped
  • 1 onion, diced
  • 2 tablespoons sunflower oil
  • 1 teaspoon of fresh ginger, minced
  • 1.5 teaspoons of turmeric
  • Salt and pepper to taste
  • 1-2 chili peppers (I use habanero or wiri wiri), omit if you don’t want it spicy
  • 1 cup of basmati rice(optional)

Directions

baghie

  1. Cook the rice according to the package, if you are having it.
  2. Heat the oil in a large pan on medium heat.
  3. Add the tomatoes, onions, ginger, turmeric and garlic, and cook until the tomatoes are soft.
  4. Add spinach and toss until thoroughly mixed with the tomatoes. Cook for 5 minutes and then add salt, and peppers. Increase to high heat and let cook for a few minutes. Stir frequently to ensure even cooking.
  5. When all the water is gone, and the spinach is dark green, it’s finished.
  6. Serve with the rice if using it.

Approximate nutrition information for one serving size with rice (Based on brands and amounts used in this recipe)

  • Calories: 110
  • Fat: 3.5 g
  • Carbohydrates: 10g
  • Protein: 12g

Approximate nutrition information for one serving size with rice (Based on brands and amounts used in this recipe)

  • Calories: 269
  • Fat: 4 g
  • Carbohydrates: 56g
  • Protein: 15g
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