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Per 1tsp
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Bengal five spice, also known as Panch Phoron, is a traditional blend of five whole seeds: fenugreek, nigella, cumin, black mustard, and fennel. Unlike many other spice blends, the seeds are kept whole rather than ground into a powder to preserve their distinct textures and oils.
Yes, it is a very healthy addition to meals as it is extremely low in calories and sodium while being rich in antioxidants. It provides essential minerals like iron and selenium and offers various digestive benefits without adding significant fats or sugars.
This blend aids digestion and reduces bloating due to the carminative properties of fennel and cumin. Additionally, the fenugreek seeds may support blood sugar regulation, while the nigella and mustard seeds provide antioxidants that help protect cells from damage.
It is most commonly used for 'tempering,' where the whole seeds are fried in hot oil or ghee until they pop and release their aroma. This infused oil is then poured over dals, vegetable stir-fries, or fish curries to provide a deep, complex base flavor.
The flavor is complex, earthy, and slightly bitter with sweet undertones. The fennel provides a hint of licorice sweetness, the mustard and nigella add a pungent bite, and the fenugreek contributes a characteristic nutty bitterness.
Yes, Bengal five spice is naturally vegan and gluten-free. Since it consists entirely of whole seeds with no additives or processing agents, it is safe for those with gluten sensitivities and those following a plant-based diet.
bengal five spice is a versatile ingredient found in cuisines around the world. With 7 calories per 1tsp and 0.3 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →No, these two blends are not interchangeable. Chinese five spice is a ground powder containing cinnamon, cloves, and star anise, which is much sweeter and more aromatic, whereas Bengal five spice is a savory, whole-seed blend used primarily in South Asian savory dishes.
Yes, it is very keto-friendly. With only 1.1g of carbohydrates per 100g and even less in a typical serving size, it adds significant flavor to low-carb meals without impacting ketosis.
Store the blend in an airtight container in a cool, dark, and dry place, such as a kitchen cupboard away from the stove. Because the seeds are whole, they stay fresh longer than ground spices, typically maintaining their potency for up to two years.
Traditionally, Bengal five spice is never ground; it is used whole to provide bursts of flavor and texture. However, if a recipe specifically calls for a powder, you can lightly toast and grind the seeds, though this will significantly alter the traditional character of the dish.