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A delightful Bengali medley of seasonal vegetables cooked together with panch phoron. This comforting, semi-dry curry is both wholesome and flavorful, perfect with steamed rice or roti.
For 4 servings
Fry the Vegetables
Temper the Spices (Tadka)
Sauté Root Vegetables and Aromatics
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A delightful Bengali medley of seasonal vegetables cooked together with panch phoron. This comforting, semi-dry curry is both wholesome and flavorful, perfect with steamed rice or roti.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 196.1 calories per serving with 4.09g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Add Spices and Simmer
Combine All Vegetables
Finish and Serve
For extra texture and protein, fry some 'bori' (sun-dried lentil dumplings) until golden and add them towards the end of the cooking process.
Feel free to use other seasonal vegetables like sweet potato, radish (mulo), or pointed gourd (potol) based on availability.
A very traditional variation is 'Muri Ghonto', which includes the fried head of a Rohu or Katla fish, crumbled into the vegetable medley.
To make this dish fully vegan, simply substitute the ghee at the end with a teaspoon of coconut oil or skip it altogether.
The variety of vegetables like beans, spinach, and pumpkin makes this dish rich in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This vegetable medley provides a wide spectrum of essential nutrients, including Vitamin A from pumpkin, Vitamin C from cauliflower, and iron from spinach, contributing to overall health and immunity.
Spices like turmeric (containing curcumin) and ginger have natural anti-inflammatory and antioxidant properties that can help combat oxidative stress in the body.
Being low in calories and high in fiber, Vegetable Ghonto is a filling and satisfying dish that can be a great addition to a weight management diet.
Ghonto is a traditional Bengali dish characterized by a medley of chopped vegetables cooked together into a semi-dry, mishmash-like consistency. It's typically seasoned with panch phoron and is known for its comforting and wholesome nature.
Yes, Vegetable Ghonto is very healthy. It is packed with fiber, vitamins, and minerals from the diverse range of vegetables. It is relatively low in fat and calories, making it a nutritious choice for a daily meal.
One serving of Vegetable Ghonto (approximately 225g) contains around 180-220 calories. The exact count can vary based on the amount of oil used and the specific vegetables included.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil if you prefer a milder taste or don't have mustard oil on hand.
Adding a small amount of sugar is a characteristic feature of Bengali cuisine. It doesn't make the dish sweet but rather balances the bitterness of some vegetables and the pungency of the spices, creating a more rounded and harmonious flavor profile.
Leftover Vegetable Ghonto can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it thoroughly in a pan or microwave before serving.