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A simple, soulful Bengali comfort food. Fluffy boiled potatoes mashed with pungent mustard oil, fiery green chilies, and crisp raw onions. It's the perfect accompaniment to plain rice and dal, ready in minutes.
For 4 servings
Boil and Peel Potatoes
Prepare Aromatics
Mash and Combine
A simple, soulful Bengali comfort food. Fluffy boiled potatoes mashed with pungent mustard oil, fiery green chilies, and crisp raw onions. It's the perfect accompaniment to plain rice and dal, ready in minutes.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 170.59 calories per serving with 2.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Mix and Serve
Mash one or two hard-boiled eggs along with the potatoes for a richer, protein-packed version.
Add 1-2 cloves of finely minced raw garlic for an extra layer of pungent flavor.
Replace raw onions with crispy fried onions (beresta) for a sweeter taste and a delightful crunchy texture.
Potatoes are rich in complex carbohydrates, providing a steady release of energy, making this a fulfilling and satisfying side dish.
Potatoes are an excellent source of potassium, an essential mineral that is vital for maintaining healthy blood pressure and proper fluid balance in the body.
Cold-pressed mustard oil is a source of monounsaturated and polyunsaturated fats, including beneficial omega-3 fatty acids, which support heart health.
The use of raw onions, green chilies (rich in Vitamin C), and coriander provides a dose of antioxidants and vitamins that can help support a healthy immune system.
One serving (approximately 160g) contains around 180-220 calories, primarily from the carbohydrates in potatoes and the fats in mustard oil.
Yes, in moderation. It's a simple, wholesome dish with minimal processing. Potatoes provide energy and potassium, while mustard oil offers healthy fats. However, it is carb-dense, so portion control is key, especially for those managing blood sugar.
For an authentic Bengali flavor, mustard oil is irreplaceable. Its unique pungency defines the dish. Using another oil will result in a completely different taste, more like simple mashed potatoes.
Starchy potatoes like Russet, Idaho, or the Indian variety 'Jyoti' are best. They break down easily when boiled and result in a fluffy, non-gummy mash.
To reduce the heat, simply use fewer green chilies or remove the seeds before chopping. You can also use a milder variety of chili.
It is best enjoyed fresh, as the raw onions can become more pungent and release water over time. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours.
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