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A classic Bengali stir-fry featuring fresh spinach and crispy lentil dumplings (bori). This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal for a comforting, traditional meal.
Prep the vegetables: Wash the spinach thoroughly in several changes of water to remove all grit. Roughly chop the leaves and tender stems. Cut the brinjal into small, 1/2-inch cubes.
Fry the bori: Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it is shimmering. Add the bori and fry for 1-2 minutes, stirring constantly, until they turn golden brown and crisp. Remove with a slotted spoon and set aside.
Temper the spices: In the same hot oil, add the panch phoron, dried red chillies, and bay leaf. Allow them to sizzle and become fragrant, which should take about 30 seconds. Be careful not to burn them.
Sauté the brinjal: Add the cubed brinjal to the pan. Sauté for 4-5 minutes, stirring occasionally, until the brinjal is tender and has a light golden-brown color on the edges.
Cook the spinach: Add the chopped spinach, turmeric powder, and salt to the pan. Stir well to combine. The spinach will begin to wilt and release a significant amount of water.
Simmer and reduce: Cover the pan and cook on low-medium heat for 5-7 minutes, or until the spinach is fully cooked and the brinjal is completely tender. Uncover and continue to cook for another 2-3 minutes to allow most of the excess moisture to evaporate.
Final touches: Stir in the sugar. Gently fold in the fried bori, being careful not to break them too much. Cook for one more minute, then turn off the heat. Serve hot.
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A classic Bengali stir-fry featuring fresh spinach and crispy lentil dumplings (bori). This simple, flavorful side dish comes together quickly and pairs perfectly with steamed rice and dal for a comforting, traditional meal.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 179.13 calories per serving with 5.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1 small potato or a handful of cubed pumpkin along with the brinjal for more texture and flavor. Adjust cooking time accordingly.
If you're not a fan of brinjal (eggplant), you can simply omit it. The dish will still be delicious.
For a warm, aromatic kick, add 1 teaspoon of freshly grated ginger along with the panch phoron.
For a non-traditional but tasty variation, add 2-3 cloves of finely chopped garlic to the tempering spices.
Spinach is an excellent source of iron, which is crucial for preventing anemia and maintaining energy levels. It's also packed with Vitamin K, Vitamin A, and Vitamin C, supporting bone health, vision, and immune function.
The high dietary fiber content from spinach and brinjal aids in smooth digestion, helps prevent constipation, and supports a healthy gut microbiome.
This dish contains powerful antioxidants from spinach, turmeric, and mustard oil. These compounds help protect the body against cellular damage from free radicals and reduce inflammation.
Yes, it is a very healthy dish. Spinach is a powerhouse of iron, vitamins, and fiber. The use of mustard oil provides monounsaturated fats, making it a nutritious, plant-based side dish perfect for a balanced meal.
One serving, which is approximately one cup, contains around 160-180 calories. The majority of the calories come from the mustard oil used for frying and the lentil bori.
Bori are sun-dried dumplings made from lentil paste, most commonly urad dal or masoor dal. They add a unique crunchy texture and nutty flavor. You can find them at most Indian or Bengali grocery stores, as well as online.
While mustard oil is key to the authentic Bengali flavor, you can substitute it with a neutral vegetable oil like sunflower or canola oil. The final taste will be slightly different but still enjoyable.
Yes, you can use frozen chopped spinach. Make sure to thaw it completely and squeeze out all excess water before adding it to the pan to avoid a watery dish. You may need to reduce the cooking time slightly.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Note that the bori will lose their crunchiness upon refrigeration. Reheat gently on the stovetop for best results.