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A delightful Bengali mixed vegetable curry, fragrant with panch phoron and a hint of sweetness. This simple, comforting dish brings a medley of seasonal vegetables together in a light, flavorful gravy.
For 4 servings
Prepare all vegetables by washing, peeling, and chopping them into uniform, bite-sized pieces. Keep them ready.
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it is fragrant and slightly smoking. This step is crucial to remove the oil's pungency.
Reduce the heat to medium-low. Add the panch phoron, bay leaf, and dried red chillies. Allow the spices to splutter for about 30-40 seconds until aromatic. Be careful not to burn them.
Add the ginger paste and sauté for about a minute until the raw smell disappears.
Add the cubed potatoes and diced carrots. Sauté for 4-5 minutes, stirring occasionally, until they are lightly golden at the edges.
Add the cauliflower florets and french beans. Mix well and continue to sauté for another 3-4 minutes.
Stir in the turmeric powder, cumin powder, coriander powder, red chilli powder, and salt. Mix thoroughly to coat all the vegetables with the spices and cook for 1 minute.
Pour in 1 cup of warm water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes, or until the potatoes are almost tender.
A delightful Bengali mixed vegetable curry, fragrant with panch phoron and a hint of sweetness. This simple, comforting dish brings a medley of seasonal vegetables together in a light, flavorful gravy.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 186.41 calories per serving with 3.42g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Add the green peas, stir gently, and cook covered for another 3-4 minutes until all vegetables are cooked through but still retain a slight bite.
Finish the dish by stirring in the sugar, ghee, and garam masala. Mix well and cook for one final minute to allow the flavors to meld.
Turn off the heat, garnish with freshly chopped coriander leaves, and let it rest for 5 minutes before serving. Serve hot with steamed rice or rotis.
Incorporate other seasonal vegetables like pumpkin (kumro), sweet potato (ranga aloo), or drumsticks (shojne data) for more variety.
Add cubed paneer or boiled chickpeas towards the end of the cooking process for a more substantial, protein-rich meal.
Add 1-2 slit green chillies along with the ginger paste for an extra kick of heat.
To make this dish fully vegan, simply omit the final teaspoon of ghee or replace it with a neutral-flavored vegetable oil.
The medley of vegetables like carrots, beans, and peas makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
Each vegetable contributes a unique profile of essential nutrients, including Vitamin A from carrots, Vitamin C from cauliflower, and iron from peas, supporting overall health and immunity.
Spices like turmeric (containing curcumin) and ginger have natural anti-inflammatory and antioxidant properties that can help reduce inflammation in the body.
Yes, Sobji Torkari is very healthy. It is packed with a variety of vegetables, providing essential vitamins, minerals, and dietary fiber. It uses minimal oil and spices, making it a light and nutritious everyday dish.
A single serving of this Sobji Torkari contains approximately 180-190 calories, making it a low-calorie option suitable for a balanced diet.
Panch Phoron is a traditional Bengali five-spice blend consisting of whole seeds: fenugreek (methi), nigella (kalonji), cumin (jeera), black mustard (rai), and fennel (saunf) in equal parts. It is the key flavoring agent in this dish.
You can, but mustard oil provides the signature pungent and authentic flavor of Bengali cuisine. If you must substitute, use a neutral vegetable oil or sunflower oil, but the taste will be different.
Leftover Sobji Torkari can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly in a pan or microwave before serving.
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