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A wholesome and comforting Bengali mixed vegetable curry, seasoned with the unique aroma of panch phoron. This simple, one-pot dish is made without any onion or garlic, letting the natural flavors of the vegetables shine. It's a staple in Bengali households, perfect with hot rice or luchis.
For 4 servings
Sauté the Hardy Vegetables
Temper the Spices (Phoron)
Build the Masala Base
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A wholesome and comforting Bengali mixed vegetable curry, seasoned with the unique aroma of panch phoron. This simple, one-pot dish is made without any onion or garlic, letting the natural flavors of the vegetables shine. It's a staple in Bengali households, perfect with hot rice or luchis.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 237.21 calories per serving with 5.28g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Garnish
Incorporate other seasonal vegetables like pumpkin (kumro), sweet potato (ranga aloo), or pointed gourd (potol) for different flavors and textures. Adjust cooking time as needed.
Add pre-fried lentil dumplings (bori) towards the end of the cooking process. They will soak up the gravy and add a delightful crunch.
For a slightly richer and creamier curry, add 1/4 cup of coconut milk or cashew paste along with the water and simmer until the vegetables are cooked.
Packed with various vegetables, this dish is an excellent source of dietary fiber, which aids digestion, promotes satiety, and supports overall gut health.
A completely vegetarian and vegan (if ghee is skipped) dish, providing essential vitamins and minerals from a variety of plant sources without any cholesterol.
Spices like turmeric and vegetables like tomatoes and carrots are rich in antioxidants, which help combat oxidative stress and reduce inflammation in the body.
One serving of Niramish Torkari contains approximately 220-250 calories, making it a light yet filling main course. The exact count can vary based on the amount of oil and specific vegetables used.
Yes, Niramish Torkari is very healthy. It's packed with a variety of vegetables, providing essential vitamins, minerals, and fiber. It's a low-calorie, plant-based dish made without heavy creams or excessive oil.
Panch Phoron is a Bengali five-spice blend containing equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. You can easily make it at home by mixing these five whole spices.
While mustard oil provides the most authentic flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. However, the characteristic pungent taste will be missing.
Leftover Niramish Torkari 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.
Yes, you can make it in a pressure cooker to save time. After sautéing the masala, add all the vegetables and water, and pressure cook for 1 whistle on high heat. Let the pressure release naturally. Finish with ghee and garam masala.