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A simple yet flavorful Indian mashed potato dish. Boiled potatoes are mixed with sharp mustard oil, pungent raw onions, and fresh green chilies. A classic comfort food from Eastern India, ready in minutes.
For 4 servings
Wash the potatoes thoroughly. Place them in a medium-sized pot and add enough water to cover them by at least an inch. Bring the water to a boil over high heat.
Carefully drain the hot water. Allow the potatoes to cool for 5-10 minutes, just until they are cool enough to handle but still warm. Peel the skin off the potatoes.
In a large mixing bowl, add the warm, peeled potatoes. Using a fork or a potato masher, coarsely mash them. Avoid making a smooth paste; a slightly lumpy, rustic texture is desired for an authentic bharta.
Add the finely chopped red onion, green chilies, and fresh coriander leaves to the mashed potatoes.
Drizzle the pungent mustard oil over the mixture and sprinkle with salt. The raw mustard oil is the key ingredient for the signature flavor of this dish.
Gently mix all the ingredients together with a spoon or clean hands until everything is well combined. Do a taste test and adjust the salt or green chilies if necessary.
A simple yet flavorful Indian mashed potato dish. Boiled potatoes are mixed with sharp mustard oil, pungent raw onions, and fresh green chilies. A classic comfort food from Eastern India, ready in minutes.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 178.82 calories per serving with 3.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a garlicky twist, finely chop 2-3 cloves of garlic and add them raw along with the onions, or roast them before adding for a milder, sweeter flavor.
Add 1-2 tablespoons of coarsely ground roasted poppy seeds (posto) for a nutty flavor and texture, a popular variation in Bengali cuisine.
Roast a medium tomato over an open flame until the skin is charred. Peel, mash, and mix it with the potatoes for a tangy Aloo Tamatar Bharta.
Mash one or two hard-boiled eggs along with the potatoes for a protein-rich version known as Aloo Dim Bharta.
Potatoes are rich in complex carbohydrates, which provide a steady release of energy, making this dish a satisfying and fueling side.
Potatoes are an excellent source of potassium, an essential mineral that helps regulate blood pressure, fluid balance, and nerve signals.
The raw onions, coriander, and pungent mustard oil contribute antioxidants like quercetin and allyl sulfides, which help combat oxidative stress in the body.
Aloo Bharta is a traditional Indian side dish, particularly popular in Eastern India (like Bengal and Bihar). It's a simple preparation of mashed boiled potatoes mixed with raw onions, green chilies, coriander, salt, and a signature drizzle of pungent mustard oil.
Aloo Bharta can be part of a healthy diet. Potatoes provide energy and potassium. The dish is low in fat, but high in carbohydrates. Portion control is key. Using fresh, raw ingredients like onion and coriander adds vitamins and antioxidants.
One serving of Aloo Bharta (approximately 165g) contains around 150-180 calories, primarily from the carbohydrates in potatoes and the fat from the mustard oil.
While you can use other oils, it will not be an authentic Aloo Bharta. The sharp, pungent flavor of raw mustard oil is the defining characteristic of this dish. Substituting it will significantly change the taste.
If you find raw mustard oil too pungent, you can heat it in a small pan until it just begins to smoke. Let it cool down completely before adding it to the potatoes. This process, called 'tempering', mellows its pungency while retaining a smoky flavor.
Aloo Bharta is best consumed fresh. Due to the raw onions, it can spoil quickly. You can store leftovers in an airtight container in the refrigerator for up to 24 hours, but the texture and flavor will not be as good as when freshly made.
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