Bhaji and spinach are two leafy green vegetables that are commonly used in Indian and other cuisines. While they share some similarities, there are also key differences between the two.
What is Bhaji?
Bhaji refers to any vegetable side dish in Indian cuisine that is made with leafy green vegetables. Some common types of bhaji include:
- Saag – Made with spinach, mustard greens, or other greens
- Methi bhaji – Made with fenugreek leaves
- Palak bhaji – Made with spinach
- Bathua bhaji – Made with lamb’s quarters
Bhajis are made by sautéing the greens with onions, tomatoes, and spices until tender. They can range from dry to saucy in texture. Bhajis make a nutritious side dish and are a staple part of Indian thali meals.
What is Spinach?
Spinach is a specific type of leafy green vegetable. It belongs to the amaranth family and its scientific name is Spinacia oleracea. Spinach has dark green, crinkly leaves that form a rosette shape. It thrives in cool weather and can be grown year-round in temperate climates.
There are three main types of spinach:
- Savoy – Has crinkly, curly leaves
- Flat/smooth leaf – Has smooth, broad leaves
- Semi-savoy – A hybrid with slightly crinkly leaves
Spinach is sold loose or in pre-packaged containers. It is excellent eaten raw in salads or cooked by steaming, sautéing, or boiling. Spinach is a versatile leafy green that provides vitamins A, C, and K.
Similarities Between Bhaji and Spinach
There are some key similarities between bhaji and spinach:
- Both are made using leafy green vegetables.
- Spinach is commonly used to make the palak style of bhaji.
- They have a similar taste and texture when cooked.
- Both are excellent sources of nutrients like vitamins, minerals, and antioxidants.
- Bhaji and spinach can be eaten as side dishes, added to curries, soups, and stir fries.
Differences Between Bhaji and Spinach
There are also several key differences between bhaji and spinach:
- Bhaji is a broad term used for any sautéed greens while spinach is one specific vegetable.
- Bhajis can be made with all different types of greens like mustard, fenugreek, lamb’s quarters, etc. Spinach only refers to Spinacia oleracea.
- Spinach has a more delicate, subtle flavor compared to other greens used in bhaji like mustard greens or kale.
- Palak bhaji always contains spinach while other bhajis are made with different greens.
- Spinach is not as nutrient dense as some of the other greens like mustard or bathua used in bhaji.
Nutrition Comparison
Both bhaji made with spinach and regular spinach are highly nutritious, but they differ slightly in their nutrition profiles. Here is a nutrition comparison between palak bhaji (made with spinach) and raw spinach per 100 grams:
| Nutrient | Palak Bhaji | Raw Spinach |
|---|---|---|
| Calories | 92 | 23 |
| Protein | 4.6g | 2.9g |
| Carbohydrates | 5.4g | 3.6g |
| Fiber | 4.1g | 2.2g |
| Fat | 5.8g | 0.4g |
| Vitamin A | 428% DV | 188% DV |
| Vitamin C | 51% DV | 28% DV |
| Vitamin K | 817% DV | 483% DV |
| Iron | 35% DV | 21% DV |
| Calcium | 5% DV | 10% DV |
As shown, palak bhaji is higher in calories, protein, fat, and carbs compared to raw spinach. This is because bhajis are cooked with added oil and other ingredients. But spinach itself offers a good amount of vitamins A, C, and K as well as iron and calcium. Overall, both provide an abundance of important nutrients.
Flavor and Texture
Spinach has a more delicate, subtle flavor than other greens used in bhaji. It is slightly sweeter and more mellow. When cooked, spinach develops a soft and tender texture.
In comparison, greens like mustard and fenugreek have a more pungent, bitter taste. And vegetables like kale and collard greens have a tougher, more fibrous texture. So palak bhaji made with spinach offers a milder flavor and tender texture than bhajis make with other greens.
Culinary Uses
Both bhaji and spinach have shared and different culinary uses:
Shared Uses
- Serve as a side dish
- Add to curries, stir fries, eggs
- Layer in lasagna
- Fill ravioli or other stuffed pasta
- Use in quiches, frittatas, omelets
- Blend into smoothies
Bhaji Unique Uses
- Pair with dal and rice as part of an Indian thali meal
- Stuff into parathas or Indian flatbreads
- Serve as a condiment with Indian snacks
Spinach Unique Uses
- Eat raw in salads
- Saute lightly and toss with pasta
- Add to egg drop or miso soup
- Puree into green juice
Popularity and Availability
Both bhaji and spinach are widely available, but spinach is the more globally popular of the two:
- Spinach is cultivated and eaten around the world. It is a staple vegetable used in many cuisines.
- Bhaji is predominantly found in Indian cuisine. While the dish has spread to more regions, its availability is still centered in India.
- Spinach can be found fresh year-round in most grocery stores globally. Bhaji may only be found in Indian specialty grocers or restaurants outside of India.
- Spinach is now the more mainstream leafy green. Bhaji is still considered an ethnic Indian dish by most.
However, as Indian cuisine continues to expand globally, bhaji is gaining more visibility and popularity outside of India.
Price
Spinach tends to be more affordable than bhaji:
- Spinach costs around $2 to $3 USD per pound retail.
- Bhaji is sold by the portion, not by weight. A side of palak bhaji may cost $5 to $8 in an Indian restaurant.
- Spinach is mass cultivated around the world bringing prices down. Bhaji is still produced in smaller batches.
- The additional ingredients like onions, tomatoes, and spices in bhaji increase its price over plain spinach.
However, when made at home, both spinach and bhaji can be very budget friendly. The ingredients for bhaji like greens, onions, and spices are quite inexpensive.
Convenience
Spinach requires less work compared to preparing bhaji:
- Spinach can be eaten raw with minimal prep needed.
- To cook spinach, you only need to rinse, chop, and sauté or boil briefly.
- Bhaji requires chopping the greens, onions, tomatoes and sautéing everything together with spices.
- Spinach cooks faster than the 30+ minutes needed for bhaji.
So while freshly made bhaji has more complex flavor, spinach is the quicker and more convenient option for a fast side dish.
How to Substitute
Spinach and bhaji can be substituted for each other in some dishes:
- Replace bhaji with sautéed spinach in Indian dishes like thali meals, stuffed parathas, or as a side for pakoras.
- Substitute spinach for the greens in recipes for saag, palak paneer, or methi bhaji.
- Sautéed bhaji can be used instead of spinach in pasta, frittatas, stir-fries, and other dishes.
- Raw spinach works in place of other greens for salads and smoothies calling for bhaji.
The flavor won’t be exactly the same, but the general texture and nutrition will work for the dish. Adjust seasonings to taste when substituting.
Conclusion
In summary, while bhaji and spinach share some common traits, they have distinct identities:
- Bhaji refers to Indian-style sautéed greens, while spinach is one specific vegetable.
- Palak bhaji is always made with spinach, but other bhajis use mustard, fenugreek, kale etc.
- Spinach has a milder taste and smooth texture compared to tougher, bitter greens in bhaji.
- Both are very healthy, but spinach contains slightly less fat and calories than bhaji.
- Spinach is more globally popular and convenient to cook, but bhaji has a delicious complex flavor.
Bhaji and spinach can often be swapped into dishes calling for either green. But each has its unique culinary uses and nuanced flavor profile.