Shukto – Low Spiced Bitter Bengali Vegetable Dish – Healthy

May 24, 2023May 24, 20230 2
Shukto - Low Spiced Bitter Bengali Vegetable Dish - Healthy
in Vegetarian

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

50 g bitter melons ( melon )
100 g raw papayas , peeled
2 pieces raw bananas , peeled
100 g pumpkin , peeled
100 g eggplants ( aubergine )
1 piece medium sized potato , peeled
1 tablespoon ginger paste
1 teaspoon panch phoron ( equal part of Black mustard , fennel , fenugreek , nigella seeds & cumin )
1 teaspoon cumin powder
1 tablespoon poppy seed paste ( optional )
1 tablespoon rice bran or 1 tablespoon refined oil
1/2 teaspoon sugar ( optional )
salt
500 ml water

Nutrision Information

Servings Per Recipe
4
Calories
120
Sugar
5g
Fat
3g
Shukto is a traditional Bengali dish that is typically served as a starter in a meal. It is known for its unique combination of flavors, which balances the bitterness of the melon with the sweetness of the other vegetables. This dish is known to be an acquired taste due to the use of bitter melon, which is commonly used in Bengali cuisine. Shukto is a popular dish in Bengali households and can be enjoyed as a healthy and flavorful main course paired with rice or roti.

Instructions

1.Cut all the vegetables into thick julienne.
2.Heat oil in a frying pan and add the five spices. Once the spices start crackling, add the julienned vegetables.
3.Stir the vegetables for 2-3 minutes on medium heat. Sprinkle salt over it and mix well.
4.Add water and ginger paste and bring it to a boil.
5.Simmer for 15-20 minutes or until all the vegetables are cooked, then add cumin powder, poppy seed paste and sugar.
6.Let it simmer on low heat for 4-5 minutes. Turn off the heat and let it rest for another 10 minutes before serving.

PROS

Shukto is a healthy and flavorful dish that combines various vegetables, each with their unique taste and texture.
It is low in calories and high in fiber, making it the perfect meal for those trying to maintain a balanced diet.
The use of spices such as cumin and ginger adds a burst of flavor while also providing various health benefits.

CONS

The dish includes bitter melon, which can be an acquired taste for some.
Additionally, the preparation time for this dish can be longer than other vegetable dishes, which may be a downside for those with busy schedules.

HEALTH & BENEFITS

Shukto is packed with various health benefits due to the assortment of vegetables used in the dish. The dish is high in fiber, which promotes digestive health and can help in managing blood sugar levels. The use of ginger has anti-inflammatory properties and can help in reducing inflammation, while cumin is rich in iron and supports healthy digestion. Bitter melon in particular has been linked to reducing the risk of chronic diseases such as diabetes and heart disease.

Print

Leave a Reply

Your email address will not be published.