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A classic Bengali dry curry with potatoes and cauliflower, lightly spiced with panch phoron. This comforting, everyday dish comes together quickly and pairs beautifully with rice or fresh rotis.
For 4 servings
Fry the Vegetables
Prepare the Tempering (Tadka)
Cook the Masala and Vegetables
A classic Bengali dry curry with potatoes and cauliflower, lightly spiced with panch phoron. This comforting, everyday dish comes together quickly and pairs beautifully with rice or fresh rotis.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 219.3 calories per serving with 5.28g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Simmer and Finish
Add 1/2 cup of fresh or frozen green peas (matar) along with the potatoes and cauliflower for extra sweetness and texture. This variation is known as 'Aloo Phulkopi Matar'.
To make a light gravy version, increase the water to 1 cup. You can also add a paste of 1 teaspoon each of cumin powder and coriander powder mixed with a little water for a thicker gravy.
For a 'niramish' (vegetarian, no onion/garlic) version, simply omit the onions. You can add a pinch of asafoetida (hing) to the tempering for a different flavor profile.
Increase the number of green chilies or add 1/2 teaspoon of red chili powder along with the other powdered spices for more heat.
Cauliflower and potatoes are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Cauliflower is packed with antioxidants like sulforaphane, while spices like turmeric contain curcumin. These compounds help protect your cells from damage caused by free radicals.
This dish contains ingredients like ginger, turmeric, and cauliflower (a good source of Vitamin C), which are known to have immune-boosting properties that help strengthen the body's natural defenses.
Yes, Aloo Phulkobi is a relatively healthy dish. It is rich in fiber and nutrients from cauliflower and potatoes. Using mustard oil provides healthy fats. To make it healthier, you can reduce the amount of oil used for frying.
One serving of Aloo Phulkobi (approximately 1 cup or 255g) contains around 200-250 calories. The exact count can vary based on the amount of oil used and the size of the vegetables.
While mustard oil provides the signature authentic Bengali flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
Store leftover Aloo Phulkobi in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan over low heat or in the microwave before serving.
Mushiness can happen from overcooking or adding too much water. Ensure you only fry the vegetables until they are lightly browned, not fully cooked. Use only the specified amount of water for steaming, and check for doneness a few minutes early.
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