Bengali Sukto is our traditional recipe made with verities of vegetables and Panch Phoron.
Panch phoron is a mix of five spices -the green of fennel seed, black mustard and nigella seeds, golden fenugreek and buff-colored cumin seeds. This amazing spice can bring a beautiful flavor to any vegetable dish without adding so much effort.
Usually we make this dish in summer as the summer vegetables like drumstick, bitter gourd, kachkala (unripe banana),bringal and potatoes help to fight with the scorching heat outside.
Without much ado here is the recipe of Bengali Sukto
1/4 cup unripe Banana cut in cubical Pieces
1/8 cup bitter gourd cut in small pieces
¼ cup pumpkin cut in small pieces
1/4 cup potatoes cut in small cubical Pieces
¼ cup brinjal cut in small pieces
1/2 cup drumstick(Moringa) cut in long pieces
Small amount of peas (optional)
1/4 tsp panch phoron
1/4 tsp Turmeric Powder
1/4 tbsp ginger paste
½ tbsp Mustard Oil
½ tbsp salt or to taste
1.Take the raw banana pieces in a bowl & mix with little salt and water to wash them properly.
2.Wash the other vegetables with plain water.
3.Heat the mustard oil in a wok.
4.Add the panch phoron and fry for 2 minutes.
5.Now add vegetables,salt , ginger paste and turmeric powder.
6.Fry them in low flame so that they gets soften.
7.Mix them properly & pour some water.
8.Cook covered for 15 minutes until the vegetables become tender.
9.A simple yet delicious recipe is ready to eat.
10.Serve hot with rice.
Note: you can add coconut milk at the end of the procedure for a colorful variation.
Amount Per Serving
Total Fat 2.6 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1,213.9 mg
Potassium 176.5 mg
Total Carbohydrate 9.0 g
Dietary Fiber 1.4 g
Sugars 3.0 g
Protein 1.0 g
Vitamin A 21.6 %
Vitamin B-12 0.0 %
Vitamin B-6 6.9 %
Vitamin C 11.7 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 0.8 %
Copper 3.1 %
Folate 2.8 %
Iron 2.5 %
Magnesium 2.9 %
Manganese 5.3 %
Niacin 2.3 %
Pantothenic Acid 1.3 %
Phosphorus 2.4 %
Riboflavin 2.5 %
Selenium 0.5 %
Thiamin 2.7 %
Zinc 1.3 %