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A comforting and traditional Bengali curry, also known as 'Ol er Dalna', featuring earthy elephant foot yam and potatoes in a light, fragrant gravy. The distinct aroma of panch phoron and mustard oil makes this vegetarian dish a true classic, perfectly balanced with a hint of sweetness.
For 4 servings
Prepare the Yam
Fry the Vegetables
Temper the Spices (Tadka)
A comforting and traditional Bengali curry, also known as 'Ol er Dalna', featuring earthy elephant foot yam and potatoes in a light, fragrant gravy. The distinct aroma of panch phoron and mustard oil makes this vegetarian dish a true classic, perfectly balanced with a hint of sweetness.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 364.52 calories per serving with 4.82g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Build the Curry Base
Add Spices and Simmer
Finish and Garnish
For a sattvic or 'niramish' version, omit the onion and increase the amount of ginger paste slightly. You can also add a pinch of asafoetida (hing) to the tempering.
Incorporate other vegetables like green peas (add in the last 5 minutes of simmering) or cauliflower florets (fry them along with the potatoes).
Fry some 'bori' (sun-dried lentil dumplings) until golden and add them to the curry during the last few minutes of simmering for extra texture and protein.
For a slightly creamier texture, you can add a tablespoon of cashew or poppy seed paste along with the powdered spices.
Elephant foot yam is an excellent source of dietary fiber, which aids in digestion, promotes bowel regularity, and helps maintain a healthy gut.
Both yam and potatoes provide complex carbohydrates, which are digested slowly, offering a steady release of energy and helping to keep you full for longer.
The use of spices like turmeric (containing curcumin) and ginger lends anti-inflammatory benefits to the dish, which can help reduce inflammation in the body.
This curry is a good source of essential minerals like potassium, which is vital for blood pressure control, and manganese, which supports bone health and metabolism.
The itchiness is caused by tiny needle-like crystals of calcium oxalate present in the yam. Boiling the yam with an acidic ingredient like tamarind paste or lemon juice effectively breaks down these crystals, making it safe and comfortable to eat. Do not skip this step.
Yes, it is a nutritious dish. Elephant foot yam is a good source of fiber, potassium, and manganese. The use of various spices like turmeric and ginger adds anti-inflammatory and digestive benefits. It provides complex carbohydrates for sustained energy.
One serving of Bengali Yam Curry (approximately 300g) contains an estimated 280-350 calories. The exact count depends on the amount of oil used and the size of the vegetables.
While mustard oil provides the signature authentic flavor of Bengali cuisine, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used especially in Bengali cuisine. It is a mix of five spices in equal parts: fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
Leftover curry can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly on the stovetop or in the microwave before serving. The flavors often deepen overnight.
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