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A classic Bengali comfort curry featuring tender potatoes and cauliflower florets simmered in a fragrant tomato-ginger gravy. This lightly spiced, homestyle dish pairs beautifully with steamed rice or fluffy luchis.
For 4 servings
Fry the Vegetables
Temper the Spices (Tadka)
Prepare the Masala Base
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A classic Bengali comfort curry featuring tender potatoes and cauliflower florets simmered in a fragrant tomato-ginger gravy. This lightly spiced, homestyle dish pairs beautifully with steamed rice or fluffy luchis.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 272.47 calories per serving with 5.44g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Serve
Add 1/2 cup of fresh or frozen green peas (motor) along with the potatoes and cauliflower for extra sweetness and texture.
For a creamier, richer gravy, add a tablespoon of cashew paste or poppy seed (posto) paste along with the tomato puree.
Increase the number of green chilies or add a pinch of freshly ground black pepper along with the garam masala at the end.
This recipe is naturally 'niramish' as it doesn't contain onion or garlic, making it suitable for religious occasions or specific dietary preferences.
Cauliflower, tomatoes, and spices like turmeric are loaded with antioxidants that help protect your body from cellular damage caused by free radicals.
The fiber from cauliflower and potatoes aids in digestion and promotes a healthy gut. Spices like ginger and cumin are also known for their digestive properties.
Turmeric contains curcumin, and ginger contains gingerol, both of which are potent anti-inflammatory compounds that can help reduce inflammation in the body.
This dish provides essential nutrients, including Vitamin C and K from cauliflower, potassium from potatoes, and various minerals from the blend of spices.
One serving of Aloo Phulkopir Dalna contains approximately 250-300 calories. The exact count can vary based on the amount of oil used and the size of the vegetables.
Yes, it can be a healthy dish. It's rich in vegetables like cauliflower and potatoes, providing fiber and vitamins. To make it healthier, you can reduce the amount of oil used for frying or try pan-searing the vegetables with minimal oil instead.
While mustard oil provides the 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.
If the gravy is too thin, remove the lid and simmer the curry for a few more minutes to allow some of the water to evaporate. You can also mash a few pieces of potato in the gravy to thicken it naturally.
Absolutely! Green beans, carrots, and green peas are common additions. Add carrots with the potatoes and green beans/peas in the last 5-7 minutes of simmering.
Leftover Aloo Phulkopir Dalna can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight, making it taste even better the next day.