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A quintessential Bengali comfort food, this simple mashed potato dish is flavored with pungent mustard oil, sharp onions, and fiery green chilies. It's the perfect accompaniment to a plate of hot rice and dal, ready in under 30 minutes.
For 4 servings
Boil the Potatoes
Peel and Mash
Combine and Flavor
A quintessential Bengali comfort food, this simple mashed potato dish is flavored with pungent mustard oil, sharp onions, and fiery green chilies. It's the perfect accompaniment to a plate of hot rice and dal, ready in under 30 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
Instead of green chilies, roast 1-2 dried red chilies over an open flame until charred. Crush them with a little salt and mix into the potatoes for a deep, smoky heat.
For a sweeter, richer flavor, shallow fry the chopped onions in a little oil until golden brown before adding them to the mash.
Finely chop 1-2 cloves of garlic and mix them in raw with the onions for an extra layer of pungent flavor.
Add a squeeze of fresh lime or gondhoraj lebu (a fragrant Bengali lime) juice at the end for a bright, tangy finish.
Potatoes are a rich source of complex carbohydrates, providing sustained energy to fuel your body and brain throughout the day.
Onions and cold-pressed mustard oil contain powerful antioxidants that help protect your cells from damage caused by free radicals and reduce inflammation.
Mustard oil is a good source of monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs), including omega-3s, which are beneficial for maintaining healthy cholesterol levels and supporting cardiovascular health.
Potatoes are an excellent source of potassium, an essential mineral that helps regulate blood pressure, fluid balance, and nerve signals.
One serving of Aloo Seddho Makha contains approximately 180-200 calories, primarily from the carbohydrates in potatoes and the fats in mustard oil.
Yes, in moderation, it is a healthy, home-cooked dish. Potatoes provide essential nutrients like potassium and Vitamin C, while mustard oil offers heart-healthy fats. However, it is carbohydrate-dense, so portion control is important, especially for those monitoring their carb intake.
You can, but it will no longer be authentic Aloo Seddho Makha. The sharp, pungent flavor of raw mustard oil is the signature characteristic of this Bengali dish. Using any other oil will result in a simple mashed potato dish with different flavors.
It is traditionally served as a side dish with plain steamed rice (bhaat) and a simple lentil soup (dal), like Masoor Dal or Moong Dal. This combination forms a classic, comforting, and complete Bengali meal.
It is best served fresh. If made ahead, the raw onions can release water, making the mash soggy and altering the texture. If you must prepare in advance, boil and mash the potatoes, and mix in the other ingredients just before serving.
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