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A comforting, home-style Assamese curry featuring tender baby potatoes and soft eggplants simmered in a fragrant, lightly spiced gravy. The distinct flavors of mustard oil and panch phoron make this dish a unique and delicious meal, perfect with steamed rice.
For 4 servings
Fry the Vegetables
Prepare the Tempering (Tadka)
Build the Curry Base
A comforting, home-style Assamese curry featuring tender baby potatoes and soft eggplants simmered in a fragrant, lightly spiced gravy. The distinct flavors of mustard oil and panch phoron make this dish a unique and delicious meal, perfect with steamed rice.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 193.5 calories per serving with 3.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Simmer the Curry
Garnish and Serve
Include chunks of pumpkin (kumura) or green peas along with the potatoes and brinjal for added texture and nutrition.
For a richer, slightly creamier gravy, you can add 1-2 tablespoons of ground mustard seed paste (soriyoh bata) along with the tomato puree.
Incorporate fried chunks of paneer or boiled chickpeas in the last 5 minutes of simmering to make the dish more protein-rich.
Both brinjal and potatoes are good sources of dietary fiber, which promotes digestive health, aids in regular bowel movements, and helps manage blood sugar levels.
The use of tomatoes (rich in lycopene), turmeric (containing curcumin), and other spices provides a variety of antioxidants that help combat oxidative stress and inflammation in the body.
This is a wholesome vegan dish packed with essential vitamins and minerals from a variety of vegetables, contributing to a balanced and healthy diet.
Potatoes provide a good source of complex carbohydrates, which are the body's primary fuel source, offering sustained energy.
One serving of this curry contains approximately 200-250 calories. This is an estimate and can vary based on the size of the vegetables and the amount of oil used.
Yes, it is a nutritious, vegetable-based dish. It's rich in fiber from brinjal and provides complex carbohydrates from potatoes. The spices like turmeric have anti-inflammatory properties. To make it healthier, you can reduce the amount of oil used.
Panch Phoron is a traditional Bengali and Assamese five-spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. It's essential for the authentic flavor. If you don't have it, you can use a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds as a basic substitute, but the flavor will be different.
Absolutely. For a no-onion-garlic version, skip them and add a pinch of asafoetida (hing) to the hot oil after the panch phoron splutters. You may want to increase the amount of tomato and ginger slightly to compensate for the flavor.
Frying the brinjal separately before adding it to the gravy helps it hold its shape. Also, be gentle when stirring the curry after adding the brinjal back to the pan. Simmering, not boiling vigorously, will also prevent it from breaking down too much.
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