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A classic Bengali comfort food, this light and flavorful curry features tender cauliflower and potatoes simmered in a fragrant ginger and tomato-based gravy. A simple, everyday dish that pairs perfectly with steamed rice or luchis.
For 4 servings
Fry the Vegetables
Prepare the Tempering (Phodon)
Build the Gravy Base
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A classic Bengali comfort food, this light and flavorful curry features tender cauliflower and potatoes simmered in a fragrant ginger and tomato-based gravy. A simple, everyday dish that pairs perfectly with steamed rice or luchis.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 247.9 calories per serving with 5.58g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Garnish
Add 1/2 cup of green peas (matar) along with the potatoes and cauliflower for extra sweetness and texture.
For a creamier, richer gravy, add 1 tablespoon of poppy seed paste (posto bata) or cashew paste along with the powdered spices.
Instead of panch phoron, you can temper the oil with just 1/2 teaspoon of cumin seeds (jeera) for a different aromatic profile.
This recipe is naturally 'niramish' (vegetarian without onion or garlic), making it suitable for festive or religious occasions.
Cauliflower and potatoes are good sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The presence of turmeric (containing curcumin) and ginger gives this dish potent anti-inflammatory properties, which can help reduce inflammation in the body.
Cauliflower is an excellent source of Vitamin C and Vitamin K. The dish also provides essential minerals like potassium from potatoes and tomatoes.
The combination of spices like cumin and coriander, along with Vitamin C from cauliflower and tomatoes, helps in strengthening the immune system.
Panch Phoron is a whole spice blend originating from the Indian subcontinent, used especially in Bengali cuisine. It typically consists of an equal mix of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.
You can, but it is not recommended. Frying the potatoes and cauliflower develops a nutty flavor and a better texture, preventing them from becoming mushy in the gravy. If you skip frying, you will need to cook them longer in the gravy.
To thicken the gravy, you can mash a few of the cooked potato cubes into the curry. Alternatively, you can simmer the curry for a few extra minutes without the lid to allow some of the water to evaporate.
You can store the curry in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight. Reheat gently on the stovetop before serving.
Yes, it is a relatively healthy, home-style dish. It's packed with vegetables like cauliflower, which is rich in vitamins and fiber. The use of spices like turmeric and ginger adds anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil used for frying.
One serving (approximately 1 cup or 280g) of Phulkobi Aloo'r Aanja contains an estimated 200-250 calories. This can vary based on the amount of oil used and the size of the vegetables.