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A classic Bengali comfort food featuring tender cauliflower and potatoes cooked in a simple, aromatic spice blend. This one-pan stir-fry is a staple in Bengali households and pairs perfectly with roti or rice.
For 4 servings
Prepare Vegetables
Temper Spices (Tadka)
Build the Masala Base
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A classic Bengali comfort food featuring tender cauliflower and potatoes cooked in a simple, aromatic spice blend. This one-pan stir-fry is a staple in Bengali households and pairs perfectly with roti or rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 236.07 calories per serving with 5.86g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Vegetables
Finish and Garnish
For a non-vegetarian version, add small prawns (chingri) along with the onions and sauté until they turn pink before proceeding with the recipe.
Incorporate 1/2 cup of green peas (motor shutir) along with the cauliflower for added sweetness and texture. Add them in the last 10 minutes of cooking.
For a sattvic or puja version, omit the onion and garlic. Increase the ginger paste to 1.5 tsp and add a pinch of asafoetida (hing) to the tempering.
Cauliflower and potatoes are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of spices like turmeric (containing curcumin) and ginger gives this dish potent anti-inflammatory benefits, which can help reduce inflammation in the body.
Cauliflower is a great source of Vitamin C, an antioxidant that boosts immunity, and Vitamin K, which is essential for bone health and blood clotting.
When prepared with moderate oil, this dish is low in saturated fat. Mustard oil contains beneficial monounsaturated and polyunsaturated fatty acids, supporting cardiovascular health.
Yes, Phulkobi Bhaji is a healthy dish. It is rich in fiber from cauliflower and potatoes, packed with vitamins and minerals, and uses beneficial spices like turmeric and ginger, which have anti-inflammatory properties. Using mustard oil in moderation also provides healthy fats.
One serving of Phulkobi Bhaji (approximately 1 cup or 250g) contains around 180-220 calories. The exact count can vary based on the amount of oil used and the size of the vegetables.
This recipe is naturally vegan if you skip the optional ghee at the end. All other ingredients are plant-based.
Panch Phoron is a Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. It has a unique flavor. If you don't have it, you can get a similar effect by tempering with 1/2 tsp cumin seeds and 1/2 tsp mustard seeds.
Cauliflower can become mushy if it's overcooked or if too much water is added. To prevent this, add only a splash of water, cook on low heat with a lid on (which steams the vegetables), and check for doneness frequently towards the end of the cooking time.
Yes, you can use any neutral vegetable oil like sunflower or canola oil. However, mustard oil provides the signature pungent and authentic flavor of this Bengali dish.