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A light, soupy Bengali curry featuring tender moringa drumsticks (a vegetable) and potatoes. This traditional summer dish is subtly spiced with panch phoron and ginger, making it both comforting and refreshing. Perfect with steamed rice for a wholesome meal.
For 4 servings
Prepare the Tempering (Phodon)
Sauté Potatoes and Aromatics
Add Spices and Moringa
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A light, soupy Bengali curry featuring tender moringa drumsticks (a vegetable) and potatoes. This traditional summer dish is subtly spiced with panch phoron and ginger, making it both comforting and refreshing. Perfect with steamed rice for a wholesome meal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 177.86 calories per serving with 3.68g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Finish and Serve
You can add other summer vegetables like raw banana (kanchkola), pointed gourd (potol), or brinjal (begun) along with the potatoes for a mixed vegetable version.
For a slightly thicker and more flavorful gravy, you can make a paste of 1 teaspoon each of cumin seeds and coriander seeds with the ginger and add it in step 2.
This is a traditional 'niramish' (vegetarian, no onion/garlic) recipe. It is meant to be light and sattvic.
Moringa drumsticks are packed with vitamins A, C, and E, as well as calcium, potassium, and protein, supporting overall health and wellness.
Ingredients like turmeric (curcumin), ginger, and moringa contain powerful anti-inflammatory compounds that can help reduce inflammation in the body.
This light, soupy curry is easy on the stomach. Ginger helps soothe the digestive tract, while the fiber from the vegetables promotes regular bowel movements.
The high Vitamin C content in moringa, combined with the antioxidant properties of spices like turmeric, helps strengthen the immune system.
Sojinar Torkari is a traditional Bengali curry made with 'sojina data' (moringa drumsticks) and potatoes in a light, soupy gravy. It's a classic summer dish, known for being easy to digest and subtly spiced with panch phoron.
Yes, it is very healthy. Moringa is a superfood rich in vitamins and minerals. The curry is light, uses minimal oil and spices, and is cooked in a water-based gravy, making it a nutritious and hydrating meal.
One serving of Sojinar Torkari (approximately 1 cup or 300g) contains around 150-180 calories, making it a low-calorie main dish. The exact count can vary based on the amount of oil and potatoes used.
Moringa drumsticks are commonly available at Indian or South Asian grocery stores. You might also find them at international farmers' markets, especially during the spring and summer months.
Yes, you can. You can either omit the potatoes or substitute them with other vegetables like sweet potatoes, raw bananas, or pumpkin for a different flavor profile.
Leftover Sojinar Torkari can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it gently on the stovetop. The gravy might thicken upon refrigeration; you can add a splash of water while reheating to adjust the consistency.