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A rustic and flavorful Bengali curry made with tender jackfruit seeds and potatoes in a simple spice blend. This traditional dish is a wonderful way to use the often-discarded seeds, turning them into a comforting and hearty meal.
For 4 servings
Prepare the Jackfruit Seeds
Temper the Spices (Tadka)
Sauté Aromatics and Build Masala
A rustic and flavorful Bengali curry made with tender jackfruit seeds and potatoes in a simple spice blend. This traditional dish is a wonderful way to use the often-discarded seeds, turning them into a comforting and hearty meal.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 316.35 calories per serving with 7.45g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Add Spices and Vegetables
Simmer the Curry
Finish and Garnish
For a non-vegetarian version, add 150g of small shrimp (chingri), marinated in turmeric and salt, and lightly fried. Add them to the curry along with the potatoes.
To make a sattvic version, omit the onion and garlic. Add a pinch of asafoetida (hing) to the hot oil during tempering and increase the amount of ginger paste slightly.
For a richer, creamier gravy, add 1/4 cup of coconut milk or 2 tablespoons of freshly grated coconut towards the end of the cooking process.
You can add other vegetables like cubed pumpkin (kumro) or eggplant (begun) along with the potatoes for added flavor and texture.
Jackfruit seeds are an excellent source of dietary fiber, which aids in smooth digestion, helps prevent constipation, and promotes a healthy gut microbiome.
This dish provides a significant amount of plant-based protein from jackfruit seeds, which is essential for muscle repair, growth, and overall body function.
Jackfruit seeds contain important minerals like potassium, magnesium, and iron, as well as B-vitamins like thiamine and riboflavin, contributing to better energy levels and overall well-being.
A single serving of Kothal Gutir Torkari (approximately 1 cup or 285g) contains an estimated 280-320 calories. The exact count can vary based on the amount of oil used and the size of the potatoes.
Yes, it is a healthy dish. Jackfruit seeds are a great source of plant-based protein, dietary fiber, and essential minerals. The curry uses whole spices and fresh vegetables, making it a nutritious and wholesome meal.
Absolutely. You can boil the jackfruit seeds in a pot on the stovetop. It will take longer, about 25-30 minutes, or until the seeds are tender enough to be pierced with a fork.
If you don't have panch phoron, you can create a similar flavor profile by using a combination of 1/2 tsp cumin seeds, 1/4 tsp mustard seeds, and a pinch of fenugreek seeds for the tempering.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly on the stovetop or in the microwave before serving. The flavors often become richer the next day.
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