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A comforting Bengali-style curry where soft paneer cubes and tender potatoes are simmered in a lightly spiced tomato-ginger gravy. The distinct aroma of mustard oil and panch phoron makes this dish a simple yet flavorful delight.
For 4 servings
Fry Paneer and Potatoes
Prepare the Tempering (Phodon)
Cook the Masala Base
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A comforting Bengali-style curry where soft paneer cubes and tender potatoes are simmered in a lightly spiced tomato-ginger gravy. The distinct aroma of mustard oil and panch phoron makes this dish a simple yet flavorful delight.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 450.86 calories per serving with 15.09g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Garnish
For a sattvic version, simply omit the onions. The flavor will be different but equally delicious, relying more on the ginger, tomatoes, and whole spices.
For a richer, creamier gravy, add 2-3 tablespoons of cashew paste or fresh cream (malai) along with the water in Step 4.
Incorporate other vegetables like green peas (matar) or cauliflower florets (gobi). Add them along with the potatoes, adjusting the cooking time as needed.
Replace paneer with firm tofu (press and fry it similarly) and substitute ghee with a neutral-flavored oil or vegan butter to make the dish fully plant-based.
Paneer is an excellent source of high-quality protein, which is essential for muscle repair, growth, and overall body function.
As a dairy product, paneer provides a significant amount of calcium, which is vital for maintaining strong bones and teeth.
Spices like ginger, cumin, and coriander used in the curry are known for their digestive properties, helping to soothe the stomach and improve gut health.
The combination of carbohydrates from potatoes and healthy fats from paneer and mustard oil provides a sustained release of energy.
Paneer Torkari is moderately healthy. It's a great source of protein and calcium from paneer. However, it contains a significant amount of fat from the paneer, oil, and ghee, and carbohydrates from the potatoes. To make it healthier, you can reduce the amount of oil, pan-sear the paneer instead of frying, and serve it with whole-grain bread or brown rice.
A single serving of this Paneer Torkari (approximately 1 cup or 325g) contains an estimated 400-450 calories. This is an approximation and can vary based on the exact ingredients and quantities used, especially the amount of oil.
Panch Phoron is a Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds. It is essential for the authentic aroma and flavor of this dish. While you can substitute it with just cumin and mustard seeds, the taste will not be the same.
Yes, you can easily make this recipe vegan. Replace the paneer with an equal amount of firm tofu (cubed and fried) and substitute the ghee with a neutral-flavored vegetable oil or vegan butter.
If the gravy is too thin, simmer it uncovered for a few more minutes to allow some water to evaporate. If it's too thick, simply add a splash of warm water and stir until you reach your desired consistency.
This dish pairs beautifully with steamed rice, luchi (puffy fried bread), parathas, or rotis.