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Crispy, golden-fried pointed gourd slices seasoned with classic Bengali spices. This simple side dish is a staple in Bengali households, perfect alongside dal and steamed rice for a comforting meal.
Prepare and Marinate the Potol
Shallow Fry the Potol Slices
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Crispy, golden-fried pointed gourd slices seasoned with classic Bengali spices. This simple side dish is a staple in Bengali households, perfect alongside dal and steamed rice for a comforting meal.
This bengali recipe takes 25 minutes to prepare and yields 4 servings. At 77.9 calories per serving with 2.55g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve Hot
Add 1/4 teaspoon of nigella seeds (kalo jeere) to the hot oil just before adding the potol slices for an extra layer of authentic Bengali aroma and flavor.
For Potol Posto Bhaja, make a thick paste of 2 tablespoons of poppy seeds (posto) with a green chili and a little water. Coat the marinated potol slices in this paste before frying for a nutty, rich taste.
Add 1/2 teaspoon of cumin powder and 1/2 teaspoon of coriander powder to the marinade for a more robustly spiced version.
Pointed gourd is a good source of dietary fiber, which helps regulate bowel movements, prevent constipation, and promote a healthy digestive system.
It contains Vitamin A and Vitamin C, which act as powerful antioxidants, helping to protect the body's cells from damage and boosting the immune system.
In traditional Ayurvedic medicine, potol is known for its blood-purifying properties, which can help in managing skin health and overall wellness.
The vegetable itself is very low in calories and cholesterol, making it a suitable addition to weight management diets when prepared with minimal oil.
Potol (pointed gourd) itself is very healthy—it's low in calories and rich in fiber and vitamins. However, this dish involves shallow frying, which adds calories from the oil. To make it healthier, you can minimize the oil or try making it in an air fryer. It's best enjoyed in moderation as part of a balanced meal.
One serving of Potol Bhaja contains approximately 80-95 calories, depending on the amount of oil absorbed during frying. This estimate is for a serving size of about 95 grams.
Yes, you can. Marinate the potol as directed, then toss with just 1-2 teaspoons of oil. Arrange in a single layer in the air fryer basket and cook at 180°C (360°F) for 10-12 minutes, flipping halfway through, until golden and cooked.
Sogginess is usually caused by a few common mistakes: the oil was not hot enough when you added the potol, you overcrowded the pan which caused them to steam, or you covered the pan after frying which trapped steam.
While mustard oil provides the authentic, pungent flavor characteristic of Bengali cuisine, you can substitute it with any neutral high-smoke point oil like sunflower, canola, or vegetable oil. The taste will be different but still delicious.
Store any leftover Potol Bhaja in an airtight container in the refrigerator for up to 2 days. For best results, reheat in a hot pan or skillet for a few minutes to help it crisp up again. Microwaving will make it soft.