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A simple, comforting Bengali potato curry made without onion or garlic, spiced with panch phoron. It's the perfect side for fluffy luchis or rotis, making it a classic breakfast or lunch staple.
For 4 servings
Begin by preparing your ingredients. Peel and dice the potatoes into 1-inch cubes. Finely chop the tomatoes, grate the ginger, and slit the green chilies lengthwise.
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it's very hot and just begins to smoke. This step is crucial to remove the oil's raw pungency. Reduce the heat to low.
Add the bay leaf, dried red chilies, and panch phoron to the hot oil. Let them splutter for about 30 seconds until fragrant. Be careful not to burn them. Immediately add the hing and give it a quick stir.
Add the grated ginger and slit green chilies. Sauté for about a minute until the raw smell of ginger disappears. Then, add the chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they turn soft and mushy.
Stir in the spice powders: turmeric, cumin, coriander, and Kashmiri red chili powder, along with the salt. Mix well and cook the masala for another 1-2 minutes until the oil begins to separate from the mixture.
Add the cubed potatoes to the pan and stir for 2-3 minutes, ensuring they are well-coated with the masala. Pour in 1.5 cups of warm water and add the sugar. Stir everything to combine.
Bring the curry to a boil, then reduce the heat to low-medium. Cover the pan and let it simmer for 15-20 minutes, or until the potatoes are completely cooked and fork-tender.
A simple, comforting Bengali potato curry made without onion or garlic, spiced with panch phoron. It's the perfect side for fluffy luchis or rotis, making it a classic breakfast or lunch staple.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 220.47 calories per serving with 3.73g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner or side.
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Once the potatoes are cooked, use the back of your spoon to gently mash a few potato cubes against the side of the pan. This traditional technique naturally thickens the gravy. Garnish with freshly chopped coriander leaves, mix gently, and serve hot.
Add 1/2 cup of fresh or frozen green peas along with the potatoes for a touch of sweetness and texture. This version is often called 'Alu Matar Torkari'.
For a more tangy curry, squeeze the juice of half a lime or add 1/2 teaspoon of amchur (dry mango powder) at the very end of cooking.
Increase the number of green chilies to 3-4 or add 1/4 teaspoon of regular red chili powder along with the other spices for extra heat.
Add 1 cup of cauliflower florets along with the potatoes to make 'Alu Phulkopir Torkari', another popular Bengali vegetarian dish.
Ginger and hing (asafoetida) are traditionally used in Indian cooking to improve digestion, reduce bloating, and alleviate gas, making this curry gentle on the stomach.
Spices like turmeric, cumin, and coriander, along with tomatoes, are packed with antioxidants that help protect your cells from damage caused by free radicals.
Potatoes are a great source of complex carbohydrates, which provide a steady release of energy, keeping you full and energized for longer.
This recipe is entirely vegan and plant-based, offering a nutritious meal that is naturally free from cholesterol and low in saturated fat.
One serving of Bengali Alur Torkari contains approximately 200-220 calories, depending on the amount of oil used and the size of the potatoes. It's a relatively light and healthy side dish.
Yes, it is a fairly healthy, home-style dish. It's plant-based, made with whole ingredients, and cooked with minimal oil. Potatoes provide complex carbohydrates for energy, while spices like turmeric and ginger offer anti-inflammatory benefits.
Panch phoron is the soul of this dish and provides its unique, authentic Bengali flavor. If you absolutely cannot find it, a mix of cumin seeds and nigella seeds (kalonji) can be used as a substitute, but the taste will be significantly different.
Store 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 gently on the stovetop with a splash of water, or in the microwave.
A small amount of sugar is a hallmark of Bengali cuisine. It doesn't make the dish sweet but masterfully balances the tanginess from the tomatoes and the pungency of the spices, creating a harmonious and well-rounded flavor profile.
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