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A simple, rustic Bengali-style mushroom and potato stir-fry, seasoned with the unique five-spice blend, panch phoron. This comforting dish comes together quickly and is perfect with steamed rice or rotis.
For 4 servings
Prepare the vegetables: Thoroughly clean and quarter the mushrooms. Peel the potatoes and dice them into 1/2-inch cubes. Finely chop the onion and tomato. Slit the green chilies lengthwise.
Temper the spices (Tadka): Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it's very hot and just begins to smoke. Reduce the heat to low, then add the bay leaf and panch phoron. Let them splutter for about 30 seconds, then add the slit green chilies and sauté for another 10 seconds until fragrant.
Sauté aromatics: Add the chopped onion to the pan and sauté on medium heat for 3-4 minutes until it becomes soft and translucent. Then, add the ginger and garlic pastes and cook for another minute until the raw aroma disappears.
Build the masala base: Add the chopped tomatoes, turmeric powder, Kashmiri red chili powder, cumin powder, coriander powder, and salt. Stir well and cook for 5-6 minutes, mashing the tomatoes with your spatula, until they break down and oil starts to separate from the masala.
Cook the potatoes: Add the diced potatoes to the masala and mix thoroughly to coat them well. Pour in the hot water, bring the mixture to a simmer, then cover the pan and cook on low heat for 8-10 minutes until the potatoes are about 80% cooked. Stir occasionally to prevent sticking.
Add mushrooms and finish cooking: Add the quartered mushrooms and sugar to the pan. Mix everything gently. The mushrooms will release their own water. Cover and cook for another 7-8 minutes on medium-low heat, until the mushrooms are tender and the potatoes are fully cooked. The final dish should be semi-dry with the masala clinging to the vegetables.
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A simple, rustic Bengali-style mushroom and potato stir-fry, seasoned with the unique five-spice blend, panch phoron. This comforting dish comes together quickly and is perfect with steamed rice or rotis.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 228.15 calories per serving with 6.62g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and serve: Turn off the heat. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with steamed rice, luchi, or rotis.
Incorporate green peas or cauliflower florets along with the potatoes for added texture and nutrition.
For a slightly warmer flavor profile, sprinkle 1/4 teaspoon of Bengali garam masala (a blend of cinnamon, cardamom, and cloves) at the end of cooking.
For a richer, less traditional version, you can stir in a tablespoon of fresh cream or cashew paste in the last minute of cooking.
Increase the number of green chilies or add a pinch of hot red chili powder along with the Kashmiri chili powder for more heat.
Mushrooms, tomatoes, and spices like turmeric are loaded with antioxidants that help combat oxidative stress and protect your body's cells from damage.
The combination of mushrooms, potatoes, and onions provides a good amount of dietary fiber, which is essential for digestive health and maintaining stable blood sugar levels.
Ingredients like turmeric (containing curcumin) and ginger have well-known anti-inflammatory properties that can help reduce inflammation in the body.
Mushrooms are a source of selenium and B-vitamins, while garlic and onions contain compounds that can help boost the immune system.
Panch phoron is a Bengali five-spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. It's crucial for the authentic taste of this dish. If you can't find it, you can make your own by mixing these five whole spices. There isn't a direct substitute that will replicate the unique flavor.
Yes, it is a relatively healthy dish. It's packed with vegetables like mushrooms, potatoes, onions, and tomatoes, providing fiber, vitamins, and minerals. It is cooked with minimal oil and is naturally plant-based and gluten-free.
One serving of Bengali Mushroom Torkari (approximately 260g) contains around 180-220 calories. The exact count can vary based on the amount of oil used and the size of the vegetables.
This recipe is already naturally vegan and dairy-free.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, sprinkle a little water over the torkari and warm it in a pan over low heat or in the microwave until heated through.
Absolutely. While button mushrooms are common, you can also use cremini or oyster mushrooms. Just adjust the cooking time as needed, as different mushrooms cook at different rates.