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Bengali mixed vegetable sabzi recipe | Panch Phoron Chorchori | healthy Bengali dry sabzi |


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Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori

Bengali mixed vegetable sabzi recipe | panch phoron chorchori | healthy Bengali dry sabzi | with 25 amazing images.

Bengali mixed vegetable sabzi is a popular dish in Bengal and is often served with rice or roti. Learn how to make panch phoron chorchori .

A fascinating name coupled with a fabulous flavour makes this Bengali mixed vegetable dry sabzi a must-try recipe!

Chorchori is a famous Bengali vegetable preparation made with loads of oil and ghee. This healthy Bengali mixed vegetable sabzi limits the amount of oil and fats used, giving you the same awesome flavour using a combination of fibre-rich veggies.

The most awesome thing about Bengali mixed vegetable sabzi is that it is so easy to make! You just need to temper a lot of whole spices and seeds and cook the veggies along with it, to give the sabzi an irresistible flavour and strong aroma.

Main ingredients for Bengali mixed vegetable sabzi .
Cauliflower has a firm, slightly crunchy texture that adds interest to the dish. It also holds its shape well when cooked, so it doesn't become mushy. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly.
Red pumpkins are dense and hold their shape well during cooking, which gives the dish a pleasant bite. A cup of pumpkin cubes fulfils your day’s requirement of vitamin A (5526 mcg), thus making it a super food for your eyes.

Bengali mixed vegetable sabzi contains only 85 calories per serving , making it a healthy and delicious option for weight loss.

Also try other Bengali sabzis like Kumror Chhokka and Bati Chorchori.

Pro tips for Bengali mixed vegetable sabzi. 1. Add 1 cup chopped french beans . French beans have a slightly sweet and nutty flavor that pairs well with the other vegetables in the dish. 2. Green peas have a slightly sweet, nutty flavor that pairs well with the other vegetables in the dish. 3. Bengali Mixed Vegetable Dry Sabzi is rich in Vitamin C, fibre and Folic Acid.

Enjoy Bengali mixed vegetable sabzi recipe | panch phoron chorchori | healthy Bengali dry sabzi | with step by step photos.

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Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori recipe - How to make Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Method

For bengali mixed vegetable sabzi
    For bengali mixed vegetable sabzi
  1. To make bengali mixed vegetable sabzi, heat the oil in a deep non-stick pan, add the mustard seeds, aniseeds, cumin seeds, nigella seeds, fenugreek seeds, red chillies, green chillies and bayleaf and sauté on a medium flame for 1 minute.
  2. Add the cauliflower, pumpkin, brinjal, french beans, green peas, turmeric powder, sugar, salt and 1 cup of water.
  3. Mix well and cover with a lid and cook on a medium flame for 12 to 14 minutes, while stirring occasionally.
  4. Serve bengali mixed vegetable sabzi hot with a roti.

Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori recipe with step by step photos

like Bengali mixed vegetable sabzi
  1. like Bengali mixed vegetable sabzi recipe | Panch Phoron Chorchori | healthy Bengali dry sabzi | then see our Bengali vegetarian recipes and some recipes we love. 

what is Bengali mixed vegetable sabzi made of ?
  1. what is Bengali mixed vegetable sabzi made of ? See below image of list of ingredients for Bengali mixed vegetable sabzi.

making Bengali mixed vegetable sabzi
  1. To make Bengali mixed vegetable sabzi recipe | Panch Phoron Chorchori | healthy Bengali dry sabzi | heat 2 tsp coconut  oil or oil in a deep non-stick pan. Consider using coconut oil or olive oil  or ghee  instead of processed seed oils for a healthier diet.  
  2. Add 1 tsp mustard seeds ( rai / sarson).
  3. Add 1/2 tsp aniseeds (vilayati saunf).
  4. Add 1 tsp cumin seeds (jeera).
  5. Add 1/2 tsp nigella seeds (kalonji).
  6. Add 1/2 tsp fenugreek (methi) seeds.
  7. Add 2 whole dry kashmiri red chillies , broken into small pieces.
  8. Add 1/2 tsp chopped green chillies.
  9. Add 1 bayleaf (tejpatta).
  10. Sauté on a medium flame for 1 minute.
  11. Add 1 cup cauliflower florets. Cauliflower has a firm, slightly crunchy texture that adds interest to the dish. It also holds its shape well when cooked, so it doesn't become mushy. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C.
  12. Add 1 cup red pumpkin (bhopla / kaddu) cubes. Red pumpkins are dense and hold their shape well during cooking, which gives the dish a pleasant bite. A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes.
  13. Add 1/2 cup brinjal (baingan / eggplant) , cut into 12 mm. ( 1/2”) cubes. It has a mild flavor and a slightly spongy texture that absorbs the flavors of the other vegetables in the dish. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics.
  14. Add 1 cup chopped french beans. French beans have a slightly sweet and nutty flavor that pairs well with the other vegetables in the dish. French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
  15. Add 1 cup green peas. Green peas have a slightly sweet, nutty flavor that pairs well with the other vegetables in the dish. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation.
  16. Add 1/2 tsp turmeric powder (haldi).
  17. Add a pinch of sugar.
  18. Add salt to taste. We added 1 tsp salt.
  19. Add 1 cup of water.
  20. Mix well.
  21. Cover with a lid and cook on a medium flame for 12 to 14 minutes, while stirring occasionally. NOTE. we cooked for 10 minutes, cooled and kept in fridge for using later. We will cook again tomorrow for 2 to 4 minutes before serving. 
  22. After cooking.
  23. Serve Bengali mixed vegetable sabzi | Panch Phoron Chorchori | healthy Bengali dry sabzi | hot.

pro tips for Bengali mixed vegetable sabzi
  1. Add 1 cup cauliflower florets. Cauliflower has a firm, slightly crunchy texture that adds interest to the dish. It also holds its shape well when cooked, so it doesn't become mushy. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C.
  2. Add 1 cup red pumpkin (bhopla / kaddu) cubes. Red pumpkins are dense and hold their shape well during cooking, which gives the dish a pleasant bite. A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes.
  3. Add 1 cup chopped french beans. French beans have a slightly sweet and nutty flavor that pairs well with the other vegetables in the dish. French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
  4. Add 1 cup green peas. Green peas have a slightly sweet, nutty flavor that pairs well with the other vegetables in the dish. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation.
  5. Add 1/2 cup brinjal (baingan / eggplant) , cut into 12 mm. ( 1/2”) cubes. It has a mild flavor and a slightly spongy texture that absorbs the flavors of the other vegetables in the dish. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics.

benefits for Bengali mixed vegetable sabzi
  1. Bengali Mixed Vegetable Dry Sabzi  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 60% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 25% of RDA.
    3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 15% of RDA.


Nutrient values (Abbrv) per serving
Energy85 cal
Protein4.4 g
Carbohydrates10.6 g
Fiber6.3 g
Fat2.8 g
Cholesterol0 mg
Sodium16.9 mg

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Reviews

Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori
5
 on 19 Jul 17 06:58 AM


When do you add the salt and sugar??
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Tarla Dalal    At step 2 as mentioned to add all the remaining ingredients.
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19 Jul 17 08:41 AM
Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori
5
 on 11 Mar 17 04:02 PM


It is so rich in flavour and taste just can stop at one bite... my children eat all veggies ,i couldn''t imagine.. Thank you again for sharing this recipe..
Reply