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A classic Bengali comfort food, this is a simple yet incredibly flavorful mashed potato dish. The pungent kick of mustard oil combined with fiery chilies and sweet onions makes it an irresistible side for rice and dal.
For 4 servings
Boil and Peel the Potatoes
Temper the Oil and Fry Chilies
Mash and Combine Ingredients
A classic Bengali comfort food, this is a simple yet incredibly flavorful mashed potato dish. The pungent kick of mustard oil combined with fiery chilies and sweet onions makes it an irresistible side for rice and dal.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 174.58 calories per serving with 3.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Garnish and Serve
Finely chop 2-3 cloves of garlic and fry them in the mustard oil until golden brown before pouring the oil and garlic over the potatoes.
Add one or two hard-boiled eggs to the potatoes and mash them together for a richer, more protein-packed bhorta.
Roast a whole tomato and a few cloves of garlic over an open flame until the skin is charred. Peel and mash them along with the potatoes for a deep, smoky flavor.
Potatoes are an excellent source of complex carbohydrates, which provide sustained energy to the body and brain.
Potatoes are high in potassium, an essential mineral and electrolyte that helps regulate blood pressure, fluid balance, and muscle contractions.
Mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for heart health.
The capsaicin found in green and red chilies can provide a temporary boost to your metabolism and has anti-inflammatory properties.
Yes, Aloo Bhorta can be a healthy dish. Potatoes provide complex carbohydrates and potassium. The use of mustard oil offers healthy fats. It is relatively low in calories when eaten in moderation as part of a balanced meal.
One serving of Aloo Bhorta (approximately 160g or 1 cup) contains around 150-180 calories, primarily from the potatoes and mustard oil.
You can, but it will significantly change the flavor of the dish. The pungent, sharp taste of mustard oil is the signature flavor of authentic Aloo Bhorta. If you must substitute, a neutral oil can be used, but the taste will not be the same.
To reduce the spice level, you can use fewer dried red chilies and green chilies. You can also deseed the chilies before chopping and adding them, as the seeds contain most of the heat.
Aloo Bhorta is traditionally served as a side dish with plain steamed rice (bhaat) and a simple lentil soup (dal). This combination makes for a classic, comforting, and complete Bengali meal.
Aloo Bhorta is best served fresh and warm. While you can store it in the refrigerator for up to a day, the raw onions may release water and lose their crunch, altering the texture. If you do make it ahead, it's best to gently reheat it before serving.
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