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A light and soulful Bengali potato curry, simmered in a thin, soupy gravy flavored with panch phoron and ginger. This comforting dish is a staple in Bengali households and pairs perfectly with hot steamed rice.
For 4 servings
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat. Once it's slightly smoking, carefully add the potato cubes. Fry for 5-7 minutes, stirring occasionally, until they are light golden brown on all sides. Remove with a slotted spoon and set aside.
In the same oil, reduce the heat to medium. Add the bay leaf and dried red chilies. After a few seconds, add the panch phoron. Allow the seeds to crackle and become fragrant, which takes about 30-45 seconds. Be careful not to burn them.
Add the grated ginger and slit green chilies. Sauté for about a minute until the raw aroma of the ginger dissipates.
Add the finely chopped tomatoes to the pan. Cook for 4-5 minutes, stirring frequently, until they turn soft and mushy. Add the turmeric powder, cumin powder, coriander powder, and salt. Mix well and cook the masala for another 2-3 minutes, until oil begins to separate from the mixture.
Return the fried potatoes to the pan and stir gently to coat them evenly with the masala. Cook for one minute.
Pour in 3 cups of hot water and stir everything together. Bring the curry to a rolling boil over high heat.
Once boiling, reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes, or until the potatoes are completely tender. You can check by piercing one with a fork.
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A light and soulful Bengali potato curry, simmered in a thin, soupy gravy flavored with panch phoron and ginger. This comforting dish is a staple in Bengali households and pairs perfectly with hot steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 216.41 calories per serving with 3.76g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Turn off the heat. With the back of your spoon, gently mash a few potato cubes against the side of the pan. This traditional step helps to give the thin 'jhol' a little body. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with steamed rice.
Incorporate other vegetables like green peas, cauliflower florets (bori), or pointed gourd (potol). Add them along with the potatoes or after frying them separately.
Add fried lentil dumplings (bori) towards the end of the cooking process. They will soak up the gravy and add a wonderful texture and flavor.
This recipe is naturally 'niramish' (vegetarian without onion or garlic), making it suitable for religious occasions or specific dietary preferences.
For a slightly thicker and richer gravy, you can add a tablespoon of tomato paste along with the fresh tomatoes.
The spices used, such as ginger, cumin, and coriander, are well-known for their digestive properties, helping to soothe the stomach and improve gut health.
Turmeric contains curcumin, a powerful antioxidant. Tomatoes are rich in lycopene. These compounds help protect the body against cellular damage from free radicals.
Potatoes are a good source of complex carbohydrates, which provide a steady release of energy, keeping you full and active for longer.
The blend of spices like turmeric and ginger has anti-inflammatory and antimicrobial properties that can help strengthen the immune system.
One serving of Bengali Alur Jhol (approximately 1 cup or 345g) contains around 220-250 calories. The exact count can vary based on the amount of oil used and the size of the potatoes.
Yes, it is a relatively healthy and light curry. It's a simple, home-style dish made with basic spices and vegetables. Potatoes provide carbohydrates for energy, and spices like ginger and turmeric offer digestive and anti-inflammatory benefits. Using mustard oil in moderation provides healthy fats.
Panch Phoron is a Bengali five-spice blend. It consists of equal parts of fenugreek seeds (methi), nigella seeds (kalonji), cumin seeds (jeera), black mustard seeds (rai), and fennel seeds (saunf). You can easily make it at home by mixing these five whole spices.
The 'jhol' is meant to be thin and soupy. However, if you prefer it thicker, you can mash a few more potato pieces into the gravy. Alternatively, simmer the curry uncovered for a few more minutes to allow some water to evaporate.
Yes, traditionally some versions are made without tomatoes. You can skip them and add a pinch of asafoetida (hing) during tempering and a teaspoon of sugar to balance the flavors. The gravy will be lighter in color.
You can store leftover Alur Jhol in an airtight container in the refrigerator for up to 2-3 days. The gravy might thicken upon cooling; you can add a splash of hot water while reheating to adjust the consistency.