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A traditional Odia curry featuring mixed vegetables simmered in a pungent and aromatic ground mustard paste. This dish highlights the unique flavors of Odisha with its signature 'besara' masala.
For 4 servings
Prepare the Besara Paste
Temper Spices and Sauté Vegetables
Cook with the Besara Paste
A traditional Odia curry featuring mixed vegetables simmered in a pungent and aromatic ground mustard paste. This dish highlights the unique flavors of Odisha with its signature 'besara' masala.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 277.91 calories per serving with 5.18g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Garnish and Serve
Incorporate other traditional vegetables like drumsticks (sajana chhuin), sweet potato (kanda mula), or pointed gourd (parwal) along with the other vegetables.
For extra texture and protein, shallow fry a few sun-dried lentil dumplings (badi) until golden and add them to the curry during the last 5 minutes of simmering.
Add 2 tablespoons of freshly grated coconut or 1 tablespoon of poppy seeds (posto) to the grinder along with the mustard seeds for a richer, creamier gravy.
Packed with various vegetables like pumpkin, brinjal, and raw banana, this dish is an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy gut.
Mustard seeds and turmeric powder are known for their powerful anti-inflammatory compounds, such as curcumin and isothiocyanates. Regular consumption may help reduce inflammation in the body.
The mix of vegetables provides a wide range of vitamins and minerals, including Vitamin A from pumpkin, potassium from potatoes, and antioxidants from the spices, supporting overall health and immunity.
Mustard oil, used traditionally in this recipe, is rich in monounsaturated and polyunsaturated fats (MUFAs and PUFAs), which are beneficial for cardiovascular health when consumed in moderation.
Besara is a classic Odia masala paste made primarily from ground mustard seeds, cumin, garlic, and chilies. Its unique, pungent, and slightly sharp flavor is the hallmark of many dishes from Odisha, setting it apart from other Indian curries.
Bitterness in besara usually comes from two things: not soaking the mustard seeds long enough, or over-grinding/over-cooking the paste. Grinding generates heat, which makes mustard bitter. Use short bursts while grinding and sauté the paste gently on low heat for only 2-3 minutes.
Yes, you can use yellow mustard seeds. They are milder and less pungent than black mustard seeds, which will result in a less sharp-tasting curry. For an authentic Odia taste, a mix of both or just black mustard seeds is preferred.
Allow the curry to cool completely, then store it in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop or in the microwave before serving.
Yes, it is a very healthy dish. It is packed with fiber and nutrients from a variety of vegetables. Mustard seeds have anti-inflammatory properties, and mustard oil contains heart-healthy monounsaturated fats. It is also naturally vegan and gluten-free.
A single serving of Vegetable Besara (approximately 1 cup or 250g) contains an estimated 250-300 calories. The exact count can vary based on the amount of oil and the specific vegetables used.
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