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A comforting, simple Bengali potato curry made with panch phoron and a light, soupy gravy. This traditional 'niramish' (no onion, no garlic) dish is a perfect accompaniment for luchi or roti and comes together in under 30 minutes.
Prepare the Potatoes: Peel the potatoes and cut them into 1-inch cubes. Keep them submerged in a bowl of water to prevent them from browning until ready to use.
Temper the Spices (Phoron): Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it's almost smoking. Reduce the heat to low, then add the panch phoron, bay leaf, and broken dried red chilies. Let them sizzle for 30-40 seconds until fragrant, being careful not to burn them.
Sauté Aromatics: Add the ginger paste and slit green chilies to the pan. Sauté for about a minute until the raw smell of the ginger disappears.
Cook the Potatoes: Drain the cubed potatoes and add them to the pan. Add the turmeric powder and salt. Stir well to coat the potatoes evenly with the spices. Sauté for 4-5 minutes, stirring occasionally.
Simmer the Curry: Pour in 2 cups of hot water and add the sugar. Stir everything together and bring the mixture to a rolling boil. Once boiling, reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes, or until the potatoes are fork-tender.
Thicken the Gravy: Uncover the pan. Using the back of your spoon, gently mash a few potato cubes against the side of the pan. This will release some starch and naturally thicken the soupy gravy slightly.
Garnish and Serve: Turn off the heat. Garnish with freshly chopped coriander leaves, give it a gentle stir, and serve hot with luchi, roti, or steamed rice.
A comforting, simple Bengali potato curry made with panch phoron and a light, soupy gravy. This traditional 'niramish' (no onion, no garlic) dish is a perfect accompaniment for luchi or roti and comes together in under 30 minutes.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 173.19 calories per serving with 2.99g of protein, it's a beginner-friendly recipe perfect for breakfast or lunch or dinner or side.
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Add 1/2 cup of green peas along with the potatoes for extra sweetness and color.
For a slight tang, add one finely chopped tomato after the ginger paste and cook until it turns soft and mushy before adding the potatoes.
For a different aromatic profile, add a pinch of asafoetida (hing) to the hot oil just before the panch phoron.
To save time, you can use pre-boiled potatoes. Add them at step 4, sauté for 2 minutes, then add water and simmer for only 5 minutes to allow flavors to meld.
Potatoes provide energy-rich complex carbohydrates, which are essential for fueling the body and brain throughout the day.
Turmeric contains curcumin, a compound known for its potent anti-inflammatory and antioxidant effects, which can help combat oxidative stress in the body.
Spices like ginger and the seeds in panch phoron (especially fennel and cumin) are traditionally known to aid digestion, reduce bloating, and improve overall gut health.
A single serving of Bengali Aloor Torkari (approximately 1 cup or 200g) contains around 150-170 calories. This is an estimate and can vary based on the amount of oil used and the size of the serving.
Yes, it is a relatively healthy, home-style dish. It is plant-based, made with minimal oil, and uses whole spices with digestive benefits. As it is potato-based, portion control is recommended, especially for those monitoring carbohydrate intake.
This curry is traditionally served for breakfast or lunch with Luchi (puffed fried bread). It also pairs wonderfully with roti, paratha, or plain steamed rice.
Absolutely! This authentic Bengali recipe is 'niramish,' which means it is inherently vegetarian and made without any onion or garlic, making it suitable for religious occasions or fasts.
The traditional method is to gently mash a few cooked potato cubes against the side of the pan to release their starch. Alternatively, you can simmer the curry uncovered for a few more minutes to allow some of the water to evaporate. Avoid adding flour or cornstarch to maintain its authentic taste and texture.
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