Vegetable Torkari
A light, everyday Bengali-style mixed vegetable curry where seasonal vegetables are gently simmered with minimal spices. The natural sweetness of the vegetables shines through, with a mild heat from green chilies and a subtle aroma of panch phoron. A comforting, home-style dish that pairs beautifully with steamed rice and dal.
For 4 servings
- prep · ~15 min
Prep all the vegetables.
1.Peel and cube potatoes into bite-sized pieces.2.Cube pumpkin and eggplant into similar sizes.3.Break cauliflower into small florets.4.Shell green peas if using fresh.TIPKeep the vegetable pieces uniform so they cook evenly. - temper · ~4 min
Temper the panch phoron.
1.Heat mustard oil in a kadai until it smokes lightly (2-3 min).2.Add panch phoron and let it splutter (30 sec).3.Add slit green chilies and let them sizzle briefly.TIPMustard oil must reach its smoking point to lose its raw pungency before adding spices. - saute · ~4 min
Add the vegetables and turmeric.
1.Add potatoes, pumpkin, and cauliflower to the pan first.2.Sprinkle turmeric powder and salt.3.Stir well to coat the vegetables with the spice and oil.4.Cook on medium heat for 3-4 minutes, stirring occasionally.TIPAdding the harder vegetables first gives them a head start. - simmer · ~18 min
Simmer the curry with water.
1.Add eggplant, green peas, and 0.5 cup of water.2.Sprinkle sugar if using.3.Give everything a gentle mix.4.Cover the pan and cook on low heat 15-18 minutes until vegetables are tender.5.Stir once midway, and check if more water is needed.TIPThe vegetables will release their own moisture. Avoid adding too much water — this is a semi-dry curry. - mix · ~3 min
Finish and adjust the consistency.
1.Remove the lid. If excess water remains, cook uncovered 2-3 minutes to dry it out.2.Taste and adjust salt.3.Lightly mash a few potato and pumpkin pieces with the back of the spoon to thicken the dish slightly. - garnish
Garnish with fresh cilantro and serve hot.
1.Transfer the torkari to a serving bowl.2.Sprinkle chopped cilantro on top.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Let the mustard oil reach its smoking point before adding panch phoron to mellow its pungency.
- 2Cut all vegetables into uniform bite-sized cubes so they cook evenly in the same time.
- 3Add the harder vegetables (potato, pumpkin, cauliflower) first and the eggplant later to prevent mushiness.
- 4Resist adding too much water; the vegetables release their own moisture and this is a semi-dry curry.
- 5Lightly mash a few cooked potato and pumpkin pieces at the end to naturally thicken the torkari.
- 6Use fresh or frozen green peas; if using frozen, add them straight from the freezer without thawing.
Adapt it for your goals.
Vegan
This recipe is already vegan — no changes needed. The mustard oil and vegetables keep it fully plant-based.
low oilLow-oil
Reduce mustard oil to 1 tbsp and dry-roast the panch phoron in the kadai before adding 1 tbsp water to sauté the vegetables — lower fat without losing the aromatic base.
high proteinHigh-protein
Add 1 cup of cooked chickpeas or 200g of cubed paneer (if not vegan) along with the eggplant for a more substantial, protein-rich meal.
jainJain
Omit onion and garlic (already absent) and replace green peas with diced carrots or bottle gourd, as some Jains avoid peas.
Why this is on our healthy list.
Rich in Dietary Fiber
The combination of pumpkin, eggplant, cauliflower, and green peas provides a high fiber content that supports healthy digestion and promotes satiety.
Packed with Antioxidants
Turmeric contains curcumin, a potent anti-inflammatory compound, while the colorful vegetables deliver a variety of antioxidants that help combat oxidative stress.
Low in Calories and Fat
With minimal oil and no heavy cream or coconut milk, this vegetable curry is a light, low-calorie option ideal for weight management.
Good Source of Vitamin A
Pumpkin and carrots (if added) are rich in beta-carotene, which the body converts to vitamin A for healthy vision and immune function.
Frequently asked questions
Panch phoron is a Bengali five-spice blend (fenugreek, nigella, cumin, black mustard, and fennel seeds). You can find it at Indian grocery stores, online, or make your own by mixing equal parts of each seed.
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