Bengali vegetable curry recipe is an extremely popular and versatile dish popular in many countries of Northern India, Eastern Africa, and Western Asia.
This recipe has been passed from generation to generation in the North Indian states of West Bengal, Assam, Tripura, and Bihar. The rice is cooked with ghee (clarified butter) or oil.
Vegetables such as cauliflower, cabbage, and mustard greens are used as a curry base with a spicy onion-tomato paste to give it that distinctive flavor used in many other Bengali dishes.
The Bengali vegetable curry recipe is made differently in each household depending on individual preferences.
Some people prefer making it with spicy onion-tomato sauce, others with a thick sauce having coconut milk, and some with yogurt and ground mustard.
It is also very popular in the form of a pickle called “achar” in Bengali cuisine.
Potato is also used as a base ingredient to make the dish more delicious in many ways. Grated carrots are sometimes added to give it a sweet taste.
How to make a Bengali vegetable curry recipe?
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Ingredients for the Bengali vegetable curry recipe
- 3 medium-sized potatoes, peeled and cubed.
- 1 medium-size cauliflower, cut into medium-sized florets.
- ½ cup chopped cabbage.
- 2 tablespoon mustard oil or any vegetable oil.
- 1 teaspoon cumin seeds (jeera).
- 1 teaspoon red chili powder or to taste.
- ½ teaspoon turmeric powder (Haldi).
- A pinch of asafetida (hing) is optional.
- Salt to taste.
1. Heat oil in a pan, add cumin seeds, wait until they turn golden brown, and add chopped onions.
2. Sauté on medium heat till onions turn translucent. Add green chili, salt, and turmeric powder (Haldi) to it and mix it well with a spoon.
3. Next, add tomatoes to it and simmer till it turns mushy.
4. Now add the cumin-chili powder, asafetida (hing), and rice and mix thoroughly with a spoon.
5. Add water and stir well. Bring the whole mixture to a boil on high flame and let it simmer for 5-10 minutes on medium-low heat till the rice is cooked well.
6. Once the rice is cooked, drain out all the water using a strainer or colander.
7. Now add cabbage, potatoes, and cauliflower to a pan and mix it well with rice.
8. Bring it to a boil and let it simmer for 5-7 minutes until vegetables are cooked well.
9. To garnish, you can add chopped coriander leaves, sweet-flavored green chilies, or vinegar to the dish before serving.
10. The Bengali vegetable curry recipe is ready to be served hot with steamed rice.
Note: This recipe can be made using any vegetables of your choice. However, it is always a good idea to consult with a nutritionist or doctor before making changes in your diet.
Nutrition Facts of Bengali vegetable curry recipe
- Calories: 176
- Total Fat: 7.6 g
- Saturated Fat: 3.2 g
- Trans Fat: 0.0 g
- Polyunsaturated Fat: 1.8 g
- Monounsaturated Fat: 1.7 g
- Cholesterol: 0 mg
- Sodium: 82 mg
- Potassium: 356 mg
- Carbohydrates: 23 g
- Fiber: 6 g
- Sugars: 3 g
- Protein: 4 g
5 Amazing Serving Ideas of Bengali vegetable curry recipes
1. Bengali vegetable curry recipe is a mouth-watering dish that goes best with freshly cooked hot rice. You can simplify the cooking process by purchasing a frozen version of this dish from grocery stores and restaurants.
2. This Bengali vegetable curry recipe is a major ingredient in preparing various Bengali pickles and dry dishes. It goes well with rasgulla and luchi or other yummy recipes, such as Bisi bele bath, kosha mangsho, kochuri, Dalma, etc.
3. It is a popular item that is prepared to be served during any special occasion, such as birthday parties or festivals. It goes best when served with fried rice, dal, and Indian bread such as luchi and paratha.
4. This Bengali vegetable curry recipe can also be used as one of the appetizers in traditional feasts on any occasion.
5. Some people make this dish on special occasions, such as birthday parties and festivals, to make it more appealing. It is usually added as a starter to a meal or served with fried rice and loaves of bread. There are several different ways to prepare a Bengali vegetable curry recipe to look appealing.
It is also used in making various pickles and dry dishes such as achar, amti, etc.
Can I Freeze the Bengali vegetable curry recipe?
Yes, it can be frozen.
Here is how to do it:
1. Remove the solid vegetable pieces from the curry and place them in a sealed container.
2. Place the freezable gravy or sauce in a separate container and freeze it immediately for future use.
3. To thaw, place the solid vegetable pieces in a microwave-safe container and heat it on high for 3-5 minutes.
4. Heat the gravy or sauce and pour it into a separate container.
5. Serve hot while serving hot rice, roti, or naan.
Freezing Tips: Always use freezer bags or containers to keep food fresh in the freezer for up to six months.
Use an airtight sealer bag to store food, especially liquids such as soups, sauces, stews, etc.
Is Bengali vegetable curry recipe Kids Friendly?
Bengali vegetable curry is recommended for babies over the age of 8 months, and it is also a good source of iron, vitamin A, and vitamin C.
The high levels of vitamin A, a very important nutrient needed by the body to heal wounds and maintain healthy vision, are obtained from two key ingredients in this Bengali vegetable curry recipe – yellow potatoes and cauliflower. It goes well with rice.
Is It Good for Diabetics?
Yes, Bengali vegetable curry recipe is a low-fat, low-carbohydrate dish loaded with high-quality non-starchy vegetables and high nutritional value.
This Bengali vegetable curry recipe is suitable for people with diabetes as it has a moderate level of carbohydrates (6g per serving) and can thus be consumed without worries.
Those looking to kick up their metabolism and burn an extra 1,500 calories per week could eat the recommended 1 tablespoon of this Bengali vegetable curry recipe four times per week.
With that said, this unique Bengali vegetable curry recipe is highly praised by regular users across the globe, and it is a dish that will surely leave a lasting impression on anyone who tries it.
I hope this recipe gets you buzzing and that you try it out and tell me what you think.
Thanks for reading!