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A classic Odia mixed vegetable curry where the star is a pungent, tangy mustard and poppy seed paste. This simple, comforting dish is a staple in Odisha and pairs perfectly with steamed rice.
For 4 servings
Prepare the Besara Paste
Sauté the Vegetables
Cook the Curry
A classic Odia mixed vegetable curry where the star is a pungent, tangy mustard and poppy seed paste. This simple, comforting dish is a staple in Odisha and pairs perfectly with steamed rice.
This odia recipe takes 45 minutes to prepare and yields 4 servings. At 259.63 calories per serving with 7.51g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Add the Mustard Paste
Prepare the Tempering (Phutana)
Finish and Serve
Create 'Macha Besara' by adding pan-fried fish pieces (like Rohu or Catla) to the curry along with the mustard paste and simmering for a few minutes.
For a milder and creamier gravy, grind 2-3 tablespoons of fresh grated coconut along with the mustard seeds.
For a 'satvik' version often prepared for religious occasions, simply omit the garlic from the paste. The flavor will be different but still delicious.
The use of diverse vegetables like pumpkin, brinjal, and drumsticks provides a wide range of vitamins, minerals, and antioxidants essential for overall health.
Mustard seeds and turmeric powder are known for their powerful anti-inflammatory compounds, such as curcumin and glucosinolates, which can help reduce inflammation in the body.
The high fiber content from the mixed vegetables aids in digestion, promotes gut health, and helps maintain regular bowel movements.
Made with mustard oil, this dish contains a good amount of monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
Bitterness usually comes from over-grinding the mustard seeds or boiling the curry for too long after adding the mustard paste. Grind the paste with a pinch of salt and only simmer for 2-3 minutes on low heat after adding it to the curry.
Absolutely! Besara is very versatile. You can use vegetables like raw banana, taro root (arbi), sweet potato, broad beans (sem), and pointed gourd (parwal).
Ambula is sun-dried raw mango, a traditional Odia souring agent. If you can't find it, you can substitute with 1 tablespoon of tamarind paste or 1/2 teaspoon of amchur (dry mango powder), added along with the water.
Yes, it's a very healthy dish. It's packed with various vegetables, providing fiber and vitamins. Mustard seeds have anti-inflammatory properties, and mustard oil is rich in monounsaturated fats. It's a balanced, plant-based meal.
One serving (about 1 cup or 240g) of Besara Tarkari contains approximately 180-220 calories, depending on the specific vegetables and amount of oil used.
While you can use a neutral oil, mustard oil is essential for the authentic, pungent flavor of Odia cuisine. Using another oil will significantly change the taste of the dish.
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