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A comforting Bengali stir-fry where shredded cabbage and potatoes are cooked with panch phoron and simple spices. It's a home-style dish that's both simple to make and full of flavor, perfect with rice and dal.
For 4 servings
Prepare Vegetables
Temper the Spices (Phoron)
Sauté Potatoes and Aromatics
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A comforting Bengali stir-fry where shredded cabbage and potatoes are cooked with panch phoron and simple spices. It's a home-style dish that's both simple to make and full of flavor, perfect with rice and dal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 235 calories per serving with 4.75g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Cabbage
Finish the Dish
Garnish and Serve
Sauté 100g of small, cleaned shrimp with a pinch of turmeric and salt. Set aside and add them back into the dish along with the green peas.
This is a classic variation. Fry a Rohu or Katla fish head (broken into pieces) until golden and crispy. Add it to the dish when the cabbage is half-cooked, allowing it to break down and flavor the ghonto.
Fry a handful of dal'er bori (sun-dried lentil dumplings) until golden. Crush them lightly and add them towards the end of cooking for a delightful crunch.
To make this dish fully vegan, simply substitute the ghee at the end with a teaspoon of your favorite neutral vegetable oil or a vegan butter alternative.
Cabbage is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain a feeling of fullness, supporting weight management.
The inclusion of turmeric (containing curcumin) and ginger gives this dish potent anti-inflammatory properties, which can help reduce inflammation in the body.
This dish is rich in Vitamin C and Vitamin K from the cabbage, which are essential for boosting the immune system and supporting bone health, respectively.
Mustard oil, when used in moderation, provides monounsaturated and polyunsaturated fats. The high fiber content also helps in managing cholesterol levels.
Yes, Bandhakopir Ghonto is a very healthy dish. It is primarily made of cabbage, which is low in calories and high in fiber, vitamins C and K. The use of spices like turmeric and ginger adds anti-inflammatory benefits. Using mustard oil in moderation provides healthy fats.
One serving of Bandhakopir Ghonto (approximately 185g) contains around 150-180 calories. The exact count can vary based on the amount of oil and ghee used.
Panch Phoron is a Bengali five-spice blend containing equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. It has a unique flavor that is key to this dish. If you don't have it, you can use a mix of cumin and mustard seeds as a basic substitute, but the flavor will be different.
If your dish is too watery, it's likely because the cabbage released a lot of moisture. To fix this, remove the lid and cook on medium-high heat, stirring frequently, until the excess water evaporates. Be careful not to burn the vegetables.
Leftover Bandhakopir Ghonto can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan or microwave before serving. The flavors often deepen overnight.
Absolutely. While potatoes add a nice texture and heartiness, you can omit them entirely or replace them with other vegetables like carrots or sweet potatoes for a different flavor profile.