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A classic Bengali stir-fry featuring tender pointed gourd and crispy potatoes, seasoned with simple spices and cooked in pungent mustard oil. A perfect comfort food side dish for dal and rice, ready in under 30 minutes.
Prepare the Vegetables (10 mins)
Temper Spices and Sauté Vegetables (8 mins)
Cook Until Tender (10 mins)
A classic Bengali stir-fry featuring tender pointed gourd and crispy potatoes, seasoned with simple spices and cooked in pungent mustard oil. A perfect comfort food side dish for dal and rice, ready in under 30 minutes.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 177.64 calories per serving with 3.17g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Finish and Serve (2 mins)
Add one thinly sliced onion and sauté for 2-3 minutes before adding the potatoes and potol for a slightly sweeter flavor profile.
For a richer, nuttier version, add 1-2 tablespoons of posto bata (poppy seed paste) in the last 5 minutes of cooking. Stir continuously until the raw smell of the paste is gone.
Substitute kalonji with 1/2 teaspoon of Bengali panch phoron (five-spice blend) for a more complex aromatic flavor.
Both pointed gourd and potatoes provide dietary fiber, which is essential for healthy digestion, preventing constipation, and maintaining a healthy gut microbiome.
Pointed gourd is a good source of Vitamin A and C, which boost immunity and skin health. Potatoes contribute valuable potassium and Vitamin B6, important for nerve function and energy metabolism.
Mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are known to support cardiovascular health when consumed as part of a balanced diet.
One serving of Aloo Potol Bhaja (approximately 125g) contains around 170-190 calories. The majority of the calories come from the potatoes and the mustard oil used for frying.
It is a moderately healthy dish. It's packed with fiber and vitamins from the vegetables. However, it is shallow-fried, which increases the calorie and fat content. To make it healthier, you can reduce the amount of oil and use a non-stick pan.
Mushiness usually occurs due to excess moisture. This can happen if you overcrowd the pan (causing the vegetables to steam), cover the pan for too long without letting the steam escape, or add water. Always cook uncovered in the final stage to dry out any excess moisture.
Yes, you can reduce the oil to 1.5-2 tablespoons, especially if using a good quality non-stick pan. You may need to stir more frequently and add a tiny splash of water if the vegetables start sticking while cooking under the lid.
If you can't find potol, you can use other gourds like zucchini, ridge gourd (turai), or even tindora (ivy gourd). The cooking time and final taste will vary slightly.
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