Nutrition Facts
0 servings
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Bengali 5-spice sabji
Bengali 5-spice sabji
Cram in those healthy vegies with this gorgeous stir fry recipe that has a sprinkling of mustard, fennel, cumin, fenugreek and nigella seeds.
1 large red bell pepper, cut into 8
1 large carrot, cut into 1/2cm thick semi circles
½ a cauliflower, cut into medium pieces
½ courgette
100 g green beans
2 medium onions, cut finely
3 green chillies, ripped length-wise
2 tsp Bengali 5 spice (panch puran)
½ tsp turmeric powder (haldi)
1 tsp sea salt
2 tbsp vegetable oil
1
In a skillet, heat the vegetable oil over medium flame and add the 5 spices for 1 minute (careful not to burn the seeds). If you want to make your own Bengali 5 spice use these measures - 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, 1/4 tsp aniseeds, 1/4 tsp nigella seeds, 1/4 tsp fenugreek (methi) seeds.
2
Toss in the onions, the green chillies, the turmeric and the salt. Fry until the onions are caremalised. Cut all the vegetables into bitesize pieces with the exception of the cauliflower which needs to be cut slightly larger to stop the florets crumbling.
3
Add the green beans and the courgette first and fry for 5 minutes. When they have softened a little add the carrots and then add the red bell pepper. Finally add the cauliflower florets making sure to stir well so all the spices mix well with the vegetables. Cover to let the vegetables fry and steam in their own juices for around 20 minutes.
4
Take the lid of and fry on a medium-high flame for 5-7 minutes to remove excess water, making sure to stir well to stop the veg from burning. Serve hot with a slice of lemon and some chapatis.
Ingredients
1 large red bell pepper, cut into 8
1 large carrot, cut into 1/2cm thick semi circles
½ a cauliflower, cut into medium pieces
½ courgette
100 g green beans
2 medium onions, cut finely
3 green chillies, ripped length-wise
2 tsp Bengali 5 spice (panch puran)
½ tsp turmeric powder (haldi)
1 tsp sea salt
2 tbsp vegetable oil
Directions
1
In a skillet, heat the vegetable oil over medium flame and add the 5 spices for 1 minute (careful not to burn the seeds). If you want to make your own Bengali 5 spice use these measures - 1/2 tsp mustard seeds, 1/2 tsp cumin seeds, 1/4 tsp aniseeds, 1/4 tsp nigella seeds, 1/4 tsp fenugreek (methi) seeds.
2
Toss in the onions, the green chillies, the turmeric and the salt. Fry until the onions are caremalised. Cut all the vegetables into bitesize pieces with the exception of the cauliflower which needs to be cut slightly larger to stop the florets crumbling.
3
Add the green beans and the courgette first and fry for 5 minutes. When they have softened a little add the carrots and then add the red bell pepper. Finally add the cauliflower florets making sure to stir well so all the spices mix well with the vegetables. Cover to let the vegetables fry and steam in their own juices for around 20 minutes.
4
Take the lid of and fry on a medium-high flame for 5-7 minutes to remove excess water, making sure to stir well to stop the veg from burning. Serve hot with a slice of lemon and some chapatis.
Notes
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