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A quintessential Assamese potato curry, this 'Sofita aru Alu'r Torkari' is a comforting, soulful dish defined by the unique, slightly bitter aroma of tempered fenugreek seeds (Sofita). Simple to prepare, it's a staple in Assamese households, perfect for a wholesome meal with steamed rice.
For 4 servings
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it becomes aromatic and just begins to smoke. This step is crucial to mellow its pungent flavor.
Reduce the heat to low. Carefully add the fenugreek seeds (sofita). Sauté for about 30 seconds until they darken slightly and release their distinct aroma. Be vigilant to not let them burn, as they will turn unpleasantly bitter.
Add the finely chopped onion and increase the heat to medium. Sauté for 4-5 minutes until the onions become soft and translucent.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Add the chopped tomatoes, turmeric powder, cumin powder, red chili powder, and salt. Mix everything well. Cook this masala mixture for 6-8 minutes, stirring occasionally, until the tomatoes break down and oil begins to separate from the sides of the pan.
Add the cubed potatoes to the pan. Stir gently to coat them evenly with the masala. Sauté for 2-3 minutes.
Pour in the hot water and stir well. Bring the curry to a boil. Once boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for 15-20 minutes, or until the potatoes are fork-tender.
This recipe goes great with these complete meals
A quintessential Assamese potato curry, this 'Sofita aru Alu'r Torkari' is a comforting, soulful dish defined by the unique, slightly bitter aroma of tempered fenugreek seeds (Sofita). Simple to prepare, it's a staple in Assamese households, perfect for a wholesome meal with steamed rice.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 235.41 calories per serving with 4.47g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Once the potatoes are cooked, gently mash a few cubes against the side of the pan with your spoon to naturally thicken the gravy. Check for seasoning and adjust salt if necessary.
Garnish with freshly chopped coriander leaves. Turn off the heat and let the curry rest, covered, for 5-10 minutes before serving to allow the flavors to meld beautifully.
Add 1/2 cup of green peas along with the potatoes for extra texture and sweetness.
For a different flavor profile, you can use 1/2 tsp of 'panch phoron' (Bengali five-spice blend) instead of just fenugreek seeds for the tempering.
For a creamier, richer gravy, you can add 1 tablespoon of cashew paste along with the tomatoes.
This dish can be made without onion and garlic for a 'satvik' version. Simply temper the oil with fenugreek seeds and 1/4 tsp of asafoetida (hing), then proceed with tomatoes and spices.
Fenugreek seeds (Sofita) are well-known for their digestive benefits. They are a good source of fiber and antioxidants, which help in flushing out harmful toxins from the body and aiding digestion.
Potatoes are a great source of complex carbohydrates, which provide sustained energy. They are also rich in potassium, an essential mineral for muscle function and maintaining fluid balance.
The use of spices like turmeric, containing the active compound curcumin, and ginger provides potent anti-inflammatory benefits, which can help reduce inflammation in the body.
'Sofita' is the Assamese word for fenugreek seeds, 'Alu' means potato, and 'Torkari' means curry. So, it translates to 'Fenugreek and Potato Curry'.
Yes, it is a relatively healthy, home-style dish. It's plant-based, rich in complex carbohydrates from potatoes for energy, and contains beneficial spices. Using mustard oil in moderation provides healthy fats.
One serving (approximately 1 cup or 340g) of this curry contains around 230-250 calories, making it a suitable part of a balanced meal.
The most common reason for bitterness is burning the fenugreek seeds during the tempering stage. They should only be sautéed for about 30 seconds on low heat until they darken slightly. If they turn black, they will release a strong bitter flavor.
This curry pairs perfectly with plain steamed rice ('bhaat'), which is the traditional accompaniment in Assam. It also goes well with roti, chapati, or simple parathas.
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