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A comforting Bengali stir-fry where sweet red pumpkin is cooked with the iconic panch phoron spice blend and dried red chilies. This dish strikes a beautiful balance of sweet, savory, and spicy notes, making it a perfect accompaniment to luchi, parathas, or steamed rice.
Prepare the pumpkin by peeling the tough outer skin, scooping out the seeds and fibrous parts, and cutting the flesh into uniform 1-inch cubes. This ensures even cooking.
Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat. Once it's hot and you see faint smoke, reduce the heat to medium. Add the panch phoron, bay leaf, and broken dried red chilies. Allow them to splutter for about 30-45 seconds until fragrant. This step, called 'phoron' or tempering, is crucial for the flavor base.
Add the grated ginger and slit green chilies to the pan. Sauté for about a minute until the raw aroma of the ginger dissipates.
Add the cubed pumpkin to the kadai. Stir well to coat all the pieces with the tempered oil and spices. Add the turmeric powder, cumin powder, and salt. Mix everything thoroughly.
Cover the pan with a lid, reduce the heat to low, and let the pumpkin cook for 12-15 minutes. Stir occasionally to prevent it from sticking. The pumpkin will release its own moisture and cook in its steam. Avoid adding water unless it looks very dry.
After 15 minutes, check the pumpkin. It should be soft and easily pierced with a fork. Add the sugar and mix gently. Cook uncovered for another 2-3 minutes, allowing any excess moisture to evaporate and the sugar to meld with the spices.
Turn off the heat. Drizzle the ghee over the bhaji and garnish with freshly chopped coriander leaves. Give it a final gentle stir. Let it rest for 5 minutes before serving hot.
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A comforting Bengali stir-fry where sweet red pumpkin is cooked with the iconic panch phoron spice blend and dried red chilies. This dish strikes a beautiful balance of sweet, savory, and spicy notes, making it a perfect accompaniment to luchi, parathas, or steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 131.38 calories per serving with 2.23g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side_dish.
Add 1/2 cup of boiled black chickpeas (kala chana) along with the pumpkin for extra protein and a heartier texture.
For a simpler flavor profile, you can omit the panch phoron and temper the oil with just 1/2 teaspoon of nigella seeds (kalo jeere).
Increase the number of green and red chilies, or add a pinch of red chili powder along with the turmeric for extra heat.
Garnish with 2 tablespoons of freshly grated coconut at the end for a different layer of sweetness and texture.
Red pumpkin is an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin is crucial for maintaining healthy vision, skin, and immune function.
The high dietary fiber content in pumpkin aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
Loaded with antioxidants like Vitamin C and beta-carotene, this dish helps strengthen the immune system and protect the body against infections.
This recipe is low in saturated fat and cholesterol. Mustard oil, when used in moderation, contains beneficial monounsaturated and polyunsaturated fats that support cardiovascular health.
Ronga Lau is the Bengali name for Red Pumpkin, also commonly known as Kaddu in Hindi. It has a vibrant orange flesh and a naturally sweet flavor that is perfect for this dish.
Yes, it is a very healthy dish. Pumpkin is low in calories and rich in Vitamin A, Vitamin C, and dietary fiber. The use of minimal spices and healthy fats like mustard oil makes it a nutritious choice.
One serving of Ronga Lau Bhaji contains approximately 120-140 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil and sugar used.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil or ghee. The taste will be slightly different but still delicious.
Store any leftover bhaji in an airtight container in the refrigerator for up to 3 days. Reheat it in a pan or microwave before serving.
If your pumpkin releases too much water, simply remove the lid and cook on medium-high heat for a few minutes, stirring gently, until the excess moisture evaporates and the bhaji reaches the desired consistency.