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A classic Bengali cauliflower and potato curry, simmered in a fragrant, lightly spiced tomato-ginger gravy. This comforting vegetarian dish is a staple in Bengali homes and pairs perfectly with rice or luchis.
For 4 servings
Prepare Vegetables & Masala Paste
Fry the Vegetables
Temper Spices & Cook the Gravy Base
A classic Bengali cauliflower and potato curry, simmered in a fragrant, lightly spiced tomato-ginger gravy. This comforting vegetarian dish is a staple in Bengali homes and pairs perfectly with rice or luchis.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 254.66 calories per serving with 5.56g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Finish and Serve
Add 1/2 cup of fresh or frozen green peas along with the cauliflower and potatoes for extra sweetness and texture.
For a creamier and richer gravy, add a paste of 1 tablespoon of soaked poppy seeds (posto) or cashews when you add the tomato paste.
Add 100g of lightly fried paneer cubes towards the end of the cooking time for a protein boost.
This recipe is naturally 'niramish' or Satvik, as it does not contain any onion or garlic, making it suitable for festive occasions and specific dietary preferences.
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 properties, which can help reduce inflammation in the body.
Cauliflower is a great source of Vitamin C and Vitamin K, while tomatoes provide Vitamin A and antioxidants like lycopene, supporting overall immunity and health.
As a completely vegetarian dish, Phulkopir Dalna provides essential nutrients from plant sources, making it a wholesome and satisfying meal.
One serving of Phulkopir Dalna contains approximately 250-280 calories, depending on the amount of oil used. It's a moderately caloric dish that is rich in nutrients from vegetables and spices.
Yes, it is a healthy dish. It's packed with fiber from cauliflower and potatoes, and beneficial compounds from spices like turmeric and ginger. To make it healthier, you can reduce the amount of oil used for frying or air-fry the vegetables instead.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
If the gravy is too watery, simply simmer the curry uncovered for a few more minutes to allow the excess water to evaporate and the gravy to thicken. You can also mash a few pieces of potato in the gravy to help thicken it.
Yes, this recipe is almost vegan. To make it fully vegan, simply skip the final addition of ghee or replace it with a teaspoon of your favorite vegan butter or a neutral oil.
Leftover Phulkopir Dalna can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight, making it taste even better the next day. Reheat thoroughly before serving.
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