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A comforting Bengali-style stir-fry with shredded cabbage, potatoes, and green peas. Lightly spiced with panch phoron, it's a simple, wholesome dish that pairs perfectly with rice and dal.
For 4 servings
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it's fragrant and slightly smoking. This step is crucial to mellow the pungent flavor of the oil.
Lower the heat to medium. Add the panch phoron, bay leaf, and broken dried red chilies. Let them splutter for about 30 seconds until aromatic, being careful not to burn them.
Add the cubed potatoes and sauté for 4-5 minutes, stirring occasionally, until they are light golden brown on the edges.
Stir in the ginger paste and slit green chilies. Sauté for one minute until the raw aroma of the ginger disappears.
Add the shredded cabbage, green peas, turmeric powder, cumin powder, salt, and sugar. Mix thoroughly for 2-3 minutes to ensure the vegetables are well-coated with the spices.
Reduce the heat to low, cover the pan with a lid, and let it cook for 10-12 minutes. The cabbage will release its own moisture, so no extra water is needed. Stir every few minutes to prevent sticking.
Remove the lid. Check if the potatoes are fork-tender. Increase the heat to medium and cook for another 3-4 minutes, stirring, to evaporate any remaining moisture.
A comforting Bengali-style stir-fry with shredded cabbage, potatoes, and green peas. Lightly spiced with panch phoron, it's a simple, wholesome dish that pairs perfectly with rice and dal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 367.06 calories per serving with 8.31g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Turn off the heat. Finish the dish by stirring in the ghee and garam masala powder. Mix well to combine.
Garnish with freshly chopped coriander leaves. Serve hot with steamed rice and dal, or with rotis.
For a non-vegetarian version, add 100g of small, cleaned shrimp along with the potatoes and fry until they turn pink before proceeding with the recipe.
Add 1 finely chopped medium tomato along with the ginger paste for a slight tanginess. Cook until the tomato turns soft and mushy.
You can omit the potatoes for a lighter, quicker version focused solely on the cabbage. Reduce the initial cooking time accordingly.
Cabbage is an excellent source of dietary fiber, which is essential for a healthy digestive system. It aids in regular bowel movements, promotes gut health, and contributes to a feeling of fullness.
This dish is a good source of Vitamin C from cabbage, a powerful antioxidant that helps strengthen the immune system and protect the body against infections.
Key spices used in the recipe, such as turmeric (containing curcumin) and ginger, are known for their potent anti-inflammatory compounds that can help reduce inflammation in the body.
Cabbage is a good source of Vitamin K, a vital nutrient for bone metabolism and proper blood clotting.
One serving of Bandhakopir Torkari contains approximately 215-225 calories, making it a relatively light and healthy side dish.
Yes, it is a very healthy dish. Cabbage is low in calories and high in fiber, vitamins, and minerals. The recipe uses minimal oil and relies on wholesome spices for flavor, making it a nutritious choice for an everyday meal.
Panch Phoron is a Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds. It is crucial for the authentic flavor. If unavailable, you can make a quick substitute by mixing equal parts of these five seeds, or use a combination of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds, though the flavor profile will differ.
If the dish seems too watery towards the end of cooking, simply remove the lid, increase the heat to medium-high, and continue to cook while stirring frequently. This will help the excess moisture evaporate quickly.
Yes, this recipe can easily be made vegan. Simply omit the 1 tsp of ghee used for finishing at the end, or replace it with a teaspoon of your preferred vegetable oil.
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