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A delightful Bengali mixed vegetable medley, where a variety of vegetables are slow-cooked with the unique aroma of panch phoron. This simple, one-pot dish is a staple in Bengali households, perfect with steamed rice and dal.
Prepare all the vegetables by washing them thoroughly. Cut the potato, eggplant, pumpkin, and radish into uniform 1-inch cubes. Trim and chop the french beans into 1-inch pieces. Slit the green chilies lengthwise and set everything aside. This ensures even cooking.
Heat the mustard oil in a heavy-bottomed pan or kadai over medium-high heat for about 1-2 minutes, until it's lightly smoking. This step is crucial to cook off the raw, pungent flavor of the oil.
Reduce the heat to low and add the panch phoron, dried red chilies, and bay leaf. Allow them to sizzle and splutter for about 30-45 seconds until they become aromatic. Be careful not to burn the spices.
Add the harder vegetables first: potato and radish. Sauté for 3-4 minutes, stirring occasionally. Then, add the remaining vegetables: pumpkin, eggplant, and french beans. Mix well to coat them evenly with the tempered oil and spices.
Sprinkle the turmeric powder, salt, and add the slit green chilies. Stir everything together gently. Cover the pan with a tight-fitting lid, reduce the heat to its lowest setting, and let the vegetables cook for 15-20 minutes. The vegetables will release their own moisture, which is key to the authentic flavor. Stir every 5 minutes to prevent sticking.
Once the vegetables are tender and cooked through, uncover the pan. Add the sugar and the optional ghee. Gently mix to combine, and cook for another 1-2 minutes without the lid to allow any excess moisture to evaporate.
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A delightful Bengali mixed vegetable medley, where a variety of vegetables are slow-cooked with the unique aroma of panch phoron. This simple, one-pot dish is a staple in Bengali households, perfect with steamed rice and dal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 179.1 calories per serving with 2.78g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish with freshly chopped coriander leaves. Serve the Chorchori hot as a side dish with steamed rice and dal.
Add fried fish head ('Macher Matha') along with the vegetables for a classic 'Muri Ghonto' style chorchori, or add small fried prawns ('Chingri') for a delicious seafood twist.
Feel free to use other seasonal vegetables like drumsticks (sojne data), sweet potato (ranga aloo), or pointed gourd (potol). Adjust cooking times based on the hardness of the vegetables.
Add a handful of spinach (palong shaak) or amaranth leaves (notey shaak) in the last 5-7 minutes of cooking for a 'Shaak Chorchori'.
The diverse mix of vegetables like beans, pumpkin, and radish makes this dish an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Each vegetable in Chorchori contributes a unique profile of vitamins and minerals, including Vitamin A from pumpkin, Vitamin C from radish, and potassium from potatoes, supporting overall immunity and bodily functions.
Spices like turmeric (containing curcumin) and mustard seeds used in the tempering have well-known anti-inflammatory and antioxidant properties, which can help combat oxidative stress in the body.
Yes, Bengali Chorchori is very healthy. It is packed with a variety of vegetables, providing essential vitamins, minerals, and dietary fiber. The use of mustard oil offers healthy fats, and spices like turmeric have anti-inflammatory properties. It is a nutritious, plant-based dish.
One serving of this Bengali Chorchori (approximately 1 cup or 165g) contains around 165-175 calories. The majority of the calories come from the mustard oil used for tempering and cooking.
Panch Phoron is a traditional Bengali five-spice blend, which translates to 'five tempers'. It typically consists of whole seeds of fenugreek, nigella, cumin, black mustard, and fennel in equal parts. It provides a unique, complex aroma and flavor to the dish.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. However, the characteristic pungent taste of the dish will be milder.
This usually happens if the heat is too high or the lid is not tight enough. Ensure you are cooking on the lowest possible heat. If it's still too dry, you can sprinkle 1-2 tablespoons of water to create some steam, then cover and continue cooking.