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A simple, comforting Bengali potato stir-fry, made without onion or garlic. Flavored with panch phoron and ginger, it's a classic pairing for luchis and a staple during Durga Puja festivities.
For 4 servings
Sauté the Potatoes
Temper the Spices (Tadka)
Build the Masala
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A simple, comforting Bengali potato stir-fry, made without onion or garlic. Flavored with panch phoron and ginger, it's a classic pairing for luchis and a staple during Durga Puja festivities.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 231.07 calories per serving with 3.92g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Simmer
Finish and Serve
Add 1/2 cup of fresh or frozen green peas (matar) along with the potatoes in the final simmering step for added sweetness and texture.
For a more traditional 'niramish' (without onion, garlic, or tomato) version, omit the tomatoes. Increase the amchur powder to 1 teaspoon to compensate for the tang.
Add 1 cup of small cauliflower florets. Sauté them along with the potatoes in the first step until they have golden-brown spots.
Potatoes are a great source of complex carbohydrates, which provide sustained energy to the body, making this a fulfilling and satisfying dish.
The use of spices like turmeric (containing curcumin) and ginger gives this dish anti-inflammatory benefits that can help reduce inflammation in the body.
Spices like cumin, fennel (in panch phoron), and ginger are well-known for their digestive properties, helping to stimulate digestive enzymes and improve gut health.
Tomatoes are rich in lycopene, and the various spices used are packed with antioxidants, which help combat oxidative stress and protect cells from damage.
Yes, it can be part of a healthy diet. It's made with whole food ingredients and beneficial spices like turmeric and ginger. Potatoes provide energy and potassium. To make it healthier, you can reduce the amount of oil used.
One serving (approximately 1 cup or 240g) of Kath Aloo Bhaji contains around 250-300 calories, primarily from the potatoes and oil. The exact count can vary based on the amount of oil and the size of the potatoes.
Panch Phoron is a whole spice blend essential to Bengali cuisine. It consists of five spices in equal parts: fenugreek seeds (methi), nigella seeds (kalonji), cumin seeds (jeera), black mustard seeds (rai), and fennel seeds (saunf).
While you can add finely chopped onion and garlic after the tempering step, the authentic Bengali 'niramish' (vegetarian, without onion/garlic) version is what makes this dish unique, especially for festive occasions.
This can happen for two reasons: using a starchy potato variety (like Russet) or overcooking. Be sure to use waxy potatoes that hold their shape and check for doneness by piercing with a knife. The potato should be tender but not falling apart.
The classic and most beloved pairing is with hot, fluffy luchis (deep-fried flatbreads). It also goes wonderfully with parathas, rotis, or as a side dish in a larger meal with rice and dal.