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Aloo Guti aru Bengena Torkari Recipe | CraftMyMeals | CraftMyMeals

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Aloo Guti aru Bengena Torkari

indianeasyveganvegetariangluten-freedairy-free

nut-free

soy-free

kosher

Aloo Guti aru Bengena Torkari

Popularity

1.5

Taste Score:7/10

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.

Prep15m

Cook30m

Servings4

Serving:1 cup

202 cal

Ingredients

For 4 servings

250 g Baby Potatoes (Washed and pricked with a fork)
250 g Small Brinjal (Cut into quarters)
3 tbsp Mustard Oil
1 tsp Panch Phoron (Bengali five-spice mix)
1 leaf Bay Leaf
2 whole Dried Red Chilli (Broken in half)
1 medium Onion (Finely chopped)
1 tbsp Ginger Garlic Paste
2 medium Tomato (Pureed)
0.5 tsp Turmeric Powder
1 tsp Red Chilli Powder (Adjust to taste)
1 tsp Cumin Powder
1 tsp Salt (To taste)
1.5 cup Water (Warm)
0.5 tsp Garam Masala (Optional)
2 tbsp Coriander Leaves (Chopped, for garnish)

Nutrition per Serving

202

Calories

Protein

24g

Carbs

Instructions

1
Fry the Vegetables
- Heat 2 tbsp of mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke. This step is crucial for removing the pungency of the oil.
- Carefully add the pricked baby potatoes. Fry for 6-7 minutes, stirring occasionally, until they are light golden brown on all sides. Remove with a slotted spoon and set aside.
- In the same oil, add the quartered brinjal. Fry for 4-5 minutes until they soften and develop a light brown color. Remove and keep with the potatoes.
2
Prepare the Tempering (Tadka)
- Add the remaining 1 tbsp of mustard oil to the pan. Once hot, add the panch phoron, bay leaf, and dried red chilies.
- Allow the spices to crackle and become fragrant, which should take about 30-40 seconds. Be careful not to burn them.
- Add the finely chopped onion and sauté for 5-6 minutes until it turns soft and golden brown.
- Add the ginger-garlic paste and cook for another minute until the raw aroma disappears.
3
Build the Curry Base

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30 min

303cal

9gprotein

About This Aloo Guti aru Bengena Torkari Recipe

This indian recipe takes 45 minutes to prepare and yields 4 servings. At 202.24 calories per serving with 3.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

12g

Fat

Fiber6g

Sodium604mg

Potassium707mg

Phosphorus94mg

Know more about our calculations

Reduce the heat to low. Add the turmeric powder, red chili powder, and cumin powder. Stir for 30 seconds to toast the spices.

Immediately add the tomato puree and salt. Mix well.

Cook this masala mixture for 6-8 minutes, stirring occasionally, until it thickens and you see oil separating at the edges.

Simmer the Curry

Return the fried baby potatoes and brinjal to the pan. Gently toss to coat them with the masala.
Pour in 1.5 cups of warm water and stir. Bring the curry to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes.
Check if the potatoes are cooked through by piercing one with a knife; it should go in easily. If not, simmer for a few more minutes.

Garnish and Serve

Stir in the optional garam masala for extra warmth.
Garnish with freshly chopped coriander leaves.
Let the curry rest for 5 minutes before serving hot with steamed rice or roti.

Pro Tips

1For the most authentic Assamese flavor, do not substitute mustard oil and panch phoron.
2Pricking the baby potatoes with a fork helps them cook evenly and absorb the flavors of the gravy.
3Keep the quartered brinjal in a bowl of salted water after cutting to prevent them from oxidizing and turning brown.
4Using warm water for the gravy helps maintain the cooking temperature and results in a better texture.
5Adjust the amount of water to achieve your desired gravy consistency. Add less for a thicker curry and more for a thinner one.
6This curry tastes even better the next day as the flavors meld together. Store leftovers in an airtight container in the refrigerator.

Recipe Variations

Add Vegetables

Include chunks of pumpkin (kumura) or green peas along with the potatoes and brinjal for added texture and nutrition.

Creamier Gravy

For a richer, slightly creamier gravy, you can add 1-2 tablespoons of ground mustard seed paste (soriyoh bata) along with the tomato puree.

Add Protein

Incorporate fried chunks of paneer or boiled chickpeas in the last 5 minutes of simmering to make the dish more protein-rich.

Health Benefits

🌾

Rich in Fiber

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.

✨

Source of Antioxidants

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.

✨

Plant-Based Nutrition

This is a wholesome vegan dish packed with essential vitamins and minerals from a variety of vegetables, contributing to a balanced and healthy diet.

⚡

Energy Boosting

Potatoes provide a good source of complex carbohydrates, which are the body's primary fuel source, offering sustained energy.

Frequently Asked Questions

How many calories are in one serving of Aloo Guti aru Bengena Torkari?

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.

Is Aloo Guti aru Bengena Torkari healthy?

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.

What is 'Panch Phoron' and can I substitute it?

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.

Can I make this curry without onion and garlic?

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.

How can I prevent the brinjal from becoming mushy?

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.