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A classic Bengali mixed vegetable curry, where a medley of seasonal vegetables are slow-cooked with the aromatic five-spice blend, panch phoron. It's a comforting, slightly sweet and savory dish, famously served during Durga Puja.
For 4 servings
Prepare the vegetables: Wash all vegetables thoroughly. Peel and chop the potato, pumpkin, and radish into uniform 1-inch cubes. Chop the eggplant into similar-sized cubes. Trim the ends of the flat beans and cut them in half. Keep the harder vegetables (potato, radish) separate from the softer ones (pumpkin, eggplant, beans). This should take about 15-20 minutes.
Temper the spices: Heat mustard oil in a heavy-bottomed pan or kadai over medium-high heat. Wait for it to become very hot and slightly smoky, which takes about 2-3 minutes. This step is crucial to remove the oil's raw pungency. Reduce the heat to medium, then add the panch phoron, bay leaves, and broken dried red chilies. Let them sizzle and splutter for about 30-45 seconds until they release their aroma.
Sauté the vegetables: Add the cubed potatoes and radish to the pan. Sauté for 5-6 minutes, stirring occasionally, until their edges are lightly golden. Next, add the pumpkin, eggplant, and flat beans. Mix well and continue to sauté for another 5-7 minutes until the eggplant softens and the vegetables are well-coated with oil.
Add aromatics and spices: Add the ginger paste and sauté for 1 minute until its raw smell disappears. Now, add the turmeric powder, cumin powder, coriander powder, and slit green chilies. Stir and cook the spices for another minute. Add the sugar and salt, and mix everything gently to combine.
Slow-cook the curry: Pour in 1/2 cup of warm water, stir gently, and bring the mixture to a simmer. Cover the pan with a tight-fitting lid, reduce the heat to low, and let the vegetables cook for 10-12 minutes. Stir once or twice in between to prevent sticking. The vegetables should be tender but not mushy, and the final dish should be moist with very little gravy.
A classic Bengali mixed vegetable curry, where a medley of seasonal vegetables are slow-cooked with the aromatic five-spice blend, panch phoron. It's a comforting, slightly sweet and savory dish, famously served during Durga Puja.
This bengali recipe takes 50 minutes to prepare and yields 4 servings. At 183.24 calories per serving with 2.67g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Finish and serve: Turn off the heat. Drizzle the ghee over the top (if using) and gently fold it in. Garnish with freshly chopped coriander leaves. Let the labra rest, covered, for 5 minutes to allow the flavors to meld. Serve hot with khichuri, luchi, or steamed rice.
Feel free to incorporate other seasonal vegetables like sweet potato, cauliflower florets, broad beans (sheem), or pointed gourd (potol).
For added texture and protein, you can add fried lentil dumplings (bori) towards the end of the cooking process. Add them in the last 5 minutes of simmering so they can absorb the flavors.
For a richer, slightly different flavor profile, add 2-3 tablespoons of freshly grated coconut along with the powdered spices in Step 4.
The medley of vegetables like pumpkin, beans, and radish makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Each vegetable contributes a unique set of nutrients. Pumpkin is rich in Vitamin A, potatoes provide potassium, and leafy greens (if added) offer iron, making this a nutrient-dense meal.
Spices like turmeric (containing curcumin) and ginger used in the recipe are known for their powerful anti-inflammatory and antioxidant properties, which can help combat oxidative stress in the body.
Yes, Bengali Labra is a very healthy dish. It is packed with a variety of vegetables, providing essential vitamins, minerals, and dietary fiber. The use of spices like turmeric and ginger also adds anti-inflammatory benefits. It is a well-balanced, plant-based dish.
One serving of Bengali Labra (approximately 1 cup or 180g) contains around 170-190 calories. The calorie count can vary slightly based on the amount of oil used and the specific vegetables included.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used especially in Bengali cuisine. It consists of five spices in equal parts: fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil or sunflower oil. However, the characteristic pungent taste will be missing.
Leftover Labra can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often become more intense the next day. Reheat gently on the stovetop or in the microwave before serving.
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