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A classic Bengali comfort food, this simple mashed potato dish is flavored with pungent mustard oil, sharp onions, and fiery green chilies. It's the perfect accompaniment to steamed rice and dal, ready in under 20 minutes.
For 4 servings
Cook the Potatoes
Peel and Mash
Mix the Flavorings
A classic Bengali comfort food, this simple mashed potato dish is flavored with pungent mustard oil, sharp onions, and fiery green chilies. It's the perfect accompaniment to steamed rice and dal, ready in under 20 minutes.
This bengali recipe takes 20 minutes to prepare and yields 4 servings. At 170.59 calories per serving with 2.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Garnish and Serve
Roast 3-4 cloves of garlic along with the potatoes or separately until soft. Mash the roasted garlic and mix it in with the potatoes for a deep, smoky flavor.
Add 1 tablespoon of raw poppy seed paste (posto bata) to the mash for a nutty and distinctly Bengali flavor profile.
For a different texture and sweeter flavor, substitute the raw onion with an equal amount of 'beresta' (crispy fried onions).
Add a teaspoon of kasundi (Bengali mustard sauce) or a squeeze of lime juice for a tangy kick.
Potatoes are rich in complex carbohydrates, which are broken down slowly by the body, providing a steady and sustained release of energy.
An excellent source of potassium, which is vital for maintaining healthy blood pressure, fluid balance, and proper nerve and muscle function.
Cold-pressed mustard oil is a good source of monounsaturated and polyunsaturated fats (MUFA and PUFA), including omega-3 fatty acids, which help reduce bad cholesterol and support cardiovascular health.
The raw onions in Aloo Bhate contain prebiotics, which are fibers that feed the beneficial bacteria in your gut, promoting a healthy digestive system.
One serving of Aloo Bhate contains approximately 160-180 calories, primarily from the carbohydrates in potatoes and the fats in mustard oil.
Yes, in moderation, Aloo Bhate is a healthy, home-cooked dish. Potatoes provide essential potassium and energy, while cold-pressed mustard oil offers beneficial monounsaturated fats. It's simple, minimally processed, and gluten-free.
For an authentic Bengali Aloo Bhate, mustard oil is essential. Its unique pungent flavor is the signature characteristic of the dish. Using another oil will result in a simple mashed potato dish, but it won't be Aloo Bhate.
This happens when the dish sits for too long after mixing. The salt draws water out of the raw onions through osmosis, making the mash soggy. To prevent this, always mix and serve immediately.
It is best enjoyed fresh. However, you can boil and peel the potatoes in advance. When ready to serve, reheat the potatoes slightly in a microwave, then mash and mix in the fresh ingredients.
Starchy potatoes like Russet, Idaho, or the Indian variety 'Jyoti' are ideal. They become fluffy and light when boiled and mash easily without becoming gluey.
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