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A classic Bengali comfort food featuring tender pointed gourd and potatoes simmered in a light, spiced gravy. This simple, home-style curry is perfect with steamed rice or rotis for a wholesome meal.
For 4 servings
Prepare and Fry Vegetables
Temper the Spices (Phoron)
Build the Masala Base
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A classic Bengali comfort food featuring tender pointed gourd and potatoes simmered in a light, spiced gravy. This simple, home-style curry is perfect with steamed rice or rotis for a wholesome meal.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 226.48 calories per serving with 4.67g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Serve
For a non-vegetarian version, add 150g of small, cleaned shrimp (chingri). Sauté them after frying the onions for 2-3 minutes until they turn pink, then proceed with the recipe.
For a sattvic version, omit the onion and garlic. Increase the ginger paste to 1.5 tsp and add a pinch of asafoetida (hing) to the tempering spices.
For a richer, creamier gravy, add 2 tablespoons of poppy seed paste (posto bata) or cashew paste along with the tomato puree and cook until oil separates.
Pointed gourd is an excellent source of dietary fiber, which helps regulate bowel movements, prevent constipation, and promote a healthy digestive system.
The array of spices like turmeric, cumin, and coriander are loaded with antioxidants that help fight free radicals, reduce inflammation, and protect the body's cells from damage.
Pointed gourd contains Vitamin C and Vitamin A, which are essential for a strong immune system, helping the body fight off infections and illnesses.
Potol, also known as pointed gourd or parwal, is a popular vegetable in India, especially in West Bengal. It has a mild flavor and a firm texture that holds up well in curries.
Yes, it is a reasonably healthy, home-style dish. Pointed gourd is low in calories and rich in fiber and vitamins. The use of various spices also offers anti-inflammatory benefits. To make it healthier, you can reduce the amount of oil used for frying.
One serving of Potoler Torkari (approximately 1 cup or 280g) contains around 200-250 calories, depending on the amount of oil used. This estimate includes the calories from the vegetables, spices, and oil.
Absolutely. The 'niramish' (vegetarian, without onion/garlic) version is very common. Simply skip the onion and garlic, and add a pinch of asafoetida (hing) to the hot oil during tempering for a distinct flavor.
Leftover Potoler Torkari can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently on the stovetop or in the microwave before serving. The flavors often deepen overnight.