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A vibrant medley of seasonal vegetables cooked in traditional Bengali spices. This simple, wholesome dish, featuring the unique aroma of panch phoron and mustard oil, is a perfect side for rice or rotis.
For 4 servings
Heat mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it's shimmering and fragrant. Carefully add the cubed potatoes and cauliflower florets. Sauté for 5-6 minutes until they are light golden brown on the edges. Remove with a slotted spoon and set aside.
In the same pan, lower the heat to medium. Add the bay leaf, dried red chilies, and panch phoron. Allow the spices to sizzle for about 30-40 seconds until they become aromatic and the mustard seeds start to pop. Do not let them burn.
Add the ginger paste and slit green chilies. Sauté for 30 seconds until the raw smell of ginger disappears.
Add the remaining vegetables: carrots, green beans, and pumpkin. Sauté for 4-5 minutes, stirring frequently, until they are slightly tender.
Add the powdered spices: turmeric, cumin, coriander, and Kashmiri red chili powder. Stir well and cook for 1 minute, allowing the spices to bloom and coat the vegetables.
Return the semi-fried potatoes and cauliflower to the pan. Add the green peas, salt, and sugar. Gently mix everything together to ensure all vegetables are well-coated with the spices.
Pour in 120 ml (1/2 cup) of warm water. Bring the mixture to a simmer, then reduce the heat to low. Cover the pan and cook for 10-12 minutes, or until all vegetables are tender but still hold their shape. Stir gently once or twice in between to prevent sticking.
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A vibrant medley of seasonal vegetables cooked in traditional Bengali spices. This simple, wholesome dish, featuring the unique aroma of panch phoron and mustard oil, is a perfect side for rice or rotis.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 224.47 calories per serving with 4.98g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Once cooked, turn off the heat. Drizzle the ghee and sprinkle the garam masala over the top. Garnish with fresh chopped coriander leaves.
Gently mix one last time. Let the torkari rest, covered, for 5 minutes to allow the flavors to meld beautifully. Serve hot with steamed rice, roti, or luchi.
For extra texture and protein, fry some 'bori' (sun-dried lentil dumplings) until golden and add them to the torkari in the last 5 minutes of cooking.
Feel free to use other seasonal vegetables like sweet potato, radish, or broad beans (sheem). Adjust cooking time as needed.
If you prefer a gravy-based curry, increase the water to 1 cup (240 ml) and slightly mash some of the potatoes to thicken the sauce.
For a richer version, add 100g of cubed paneer. Lightly fry the paneer cubes and add them along with the ghee and garam masala at the end.
The diverse mix of vegetables like beans, carrots, and pumpkin makes this dish an excellent source of dietary fiber, which aids digestion, promotes satiety, and supports gut health.
Each vegetable contributes a unique profile of nutrients, including Vitamin A from carrots and pumpkin, Vitamin C from cauliflower, and potassium from potatoes, supporting overall health and immunity.
Spices like turmeric (containing curcumin) and ginger have well-known anti-inflammatory and antioxidant properties that can help combat oxidative stress in the body.
The spices used in panch phoron, such as cumin and fenugreek, are known to aid in digestion and can help boost metabolism.
Panch Phoron, meaning 'five spices', is a whole spice blend originating from the Indian subcontinent, used commonly in Bengali cuisine. It typically consists of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds in equal parts.
Yes, you can use a neutral vegetable oil or sunflower oil. However, mustard oil provides a unique pungent flavor and aroma that is characteristic of authentic Bengali torkari.
Yes, it is a very healthy dish. It's packed with a variety of vegetables, providing essential vitamins, minerals, and dietary fiber. It is naturally plant-based and relatively low in fat.
One serving of Vegetable Torkari (approximately 215g) contains around 180-220 calories, depending on the specific vegetables and amount of oil used.
This recipe is almost vegan. To make it fully vegan, simply skip the final drizzle of ghee or replace it with a teaspoon of mustard oil or a vegan butter alternative.
Leftover torkari can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stovetop or in the microwave before serving.