Nepalese Stinging Nettle Greens Stir-Fry

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A rustic springtime staple from Nepal's middle hills, this stir-fry transforms tender stinging nettle leaves into a mellow, iron-rich saag scented with cumin, ginger, and a smoky mustard-oil finish. Wearing gloves while handling the fresh leaves is essential, since the tiny trichomes deliver an unpleasant sting until the greens hit the heat.

Nutrition Facts

Per serving (estimated)

• 165 kcalCalories
• 11 gFat
• 2 gSaturated Fat
• 12 gCarbs
• 4 gFiber
• 4 gSugar
• 6 gProtein
• 620 mgSodium
• 640 mgPotassium
• 280 mgCalcium
• 4.5 mgIron
• 32 mgVitamin C
• 1850 mcgVitamin A

Ingredients

For the greens

• 6 cups fresh stinging nettle tops (leaves and tender stems), packed
• 2 cups baby spinach leaves
• 1 cup mustard greens, roughly chopped
• 1 large yellow onion, finely chopped
• 2 medium tomatoes, finely diced
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger

For the spice base

• 3 tablespoons mustard oil (or ghee)
• 1 teaspoon cumin seeds
• 1/2 teaspoon fenugreek seeds
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon red chili powder
• 1 teaspoon kosher salt, plus more to taste
• 2 tablespoons water

Directions

1. Wearing kitchen gloves, pluck the tender nettle tops and rinse them in three changes of cold water. Drain well and roughly chop; set aside.
2. Heat mustard oil in a heavy skillet over medium heat until it just begins to smoke, then reduce the heat to medium-low.
3. Add cumin and fenugreek seeds and let them sizzle for 20 to 30 seconds until fragrant and lightly browned.
4. Stir in the onion and cook for 5 to 6 minutes until soft and golden at the edges, then add garlic and ginger and sauté for 1 minute more.
5. Add tomatoes, ground coriander, turmeric, chili powder, and salt. Cook, mashing the tomatoes, for 4 to 5 minutes until the mixture becomes a thick, glossy paste.
6. Pile in the nettle, spinach, and mustard greens along with 2 tablespoons of water. Toss well, cover, and cook for 6 to 8 minutes, stirring once or twice, until the greens are wilted and tender.
7. Uncover and cook for 2 more minutes to drive off excess moisture; the saag should be moist but not soupy.
8. Taste and adjust salt, then serve hot with steamed rice, dal, or roti.

Cook’s Notes

• Always handle fresh nettles with rubber gloves until they are cooked; the sting disappears the moment they hit the pan.
• If you cannot find fresh nettles, substitute a 50/50 mix of spinach and arugula plus 1 tablespoon of chopped fenugreek leaves for a similar peppery bite.
• Toasting mustard oil to its smoking point removes its raw pungency and gives the dish a signature Nepali aroma; ghee works as a milder substitute.
• Add a handful of cooked yellow lentils (about 1/2 cup) to the greens during the final simmer for a heartier, more stew-like consistency.
• For a richer finish, top each serving with a teaspoon of ghee and a squeeze of fresh lemon juice just before eating.

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