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A simple and comforting Bengali-style cabbage stir-fry with tender potatoes and sweet green peas. This lightly spiced dish, flavored with panch phoron, is a staple in Bengali homes and pairs perfectly with rice and dal.
For 4 servings
Prep Vegetables: Finely shred the cabbage. Peel and dice the potatoes into small, 1/2-inch cubes. Slit the green chilies lengthwise. Rinse the vegetables and set aside.
Temper Spices: Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it is lightly smoking. Reduce the heat to medium, add the panch phoron, dried red chilies, and bay leaf. Sauté for 30-45 seconds until the spices crackle and become fragrant.
Sauté Potatoes: Add the diced potatoes to the pan. Sauté for 4-5 minutes, stirring occasionally, until they are light golden brown on the edges.
Add Aromatics and Spices: Add the ginger paste and sauté for 1 minute until its raw aroma disappears. Then, add the turmeric powder and cumin powder, stir for 30 seconds.
Cook Cabbage: Add the shredded cabbage, slit green chilies, and salt. Mix thoroughly to coat the cabbage with the spices. The cabbage will begin to release water and wilt.
Simmer: Cover the pan, reduce the heat to low, and cook for 10-12 minutes. Stir every few minutes to prevent sticking. The cabbage will reduce significantly in volume.
Add Peas and Finish: Uncover, add the green peas and sugar. Mix well. Cover again and cook for another 8-10 minutes, or until both the cabbage and potatoes are completely tender and fork-soft. If the mixture seems too dry at any point, sprinkle a tablespoon or two of water.
A simple and comforting Bengali-style cabbage stir-fry with tender potatoes and sweet green peas. This lightly spiced dish, flavored with panch phoron, is a staple in Bengali homes and pairs perfectly with rice and dal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 238.72 calories per serving with 5.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Garnish and Serve: Turn off the heat. Stir in the optional ghee for a rich aroma. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with rice, dal, or rotis.
Add 100g of fried paneer cubes or 1 cup of boiled chickpeas along with the green peas for a more substantial dish.
For a non-vegetarian version, sauté 150g of small, cleaned shrimp after the potatoes are lightly browned and proceed with the recipe.
Add one finely chopped tomato after sautéing the ginger paste for a tangy twist.
This recipe is naturally free of onion and garlic, making it a traditional 'niramish' (vegetarian without onion/garlic) dish. You can add one sliced onion and sauté it before adding potatoes if you prefer.
Cabbage and peas are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
This dish is a good source of Vitamin C and Vitamin K from cabbage, essential for a strong immune system, healthy skin, and bone health.
The use of turmeric provides curcumin, a powerful compound known for its anti-inflammatory and antioxidant effects, which can help reduce inflammation in the body.
Being a vegetable-centric dish, Bandhakobi Tarkari is low in calories and fat, making it an excellent choice for a healthy, balanced diet and weight management.
Yes, it is a very healthy dish. It's rich in fiber from cabbage and peas, packed with vitamins and minerals, and uses minimal oil. The spices like turmeric also offer anti-inflammatory benefits.
One serving (about 1 cup) contains approximately 160-190 calories, depending on the amount of oil and potatoes used. It's a relatively low-calorie and filling side dish.
Panch Phoron is a Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. If you don't have it, you can use a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds as a substitute.
Yes, you can. Follow the steps until adding the cabbage. Then, close the pressure cooker and cook for 1 whistle on medium heat. Release the pressure, add peas and sugar, and sauté for a few more minutes until dry.
Cabbage releases a lot of water. To avoid a watery dish, cook uncovered for the last 5-7 minutes on medium-high heat to evaporate any excess moisture.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors often meld and taste even better the next day. Reheat thoroughly before serving.
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