West Bengal Recipes
 
Shukto "Mixed Vegetables - Bengali Style"  
   
Serves 4

Ingredients
2 Nos- Medium Size Potatoes (Peeled and then cut in Thick Strips ) 5 Nos- Medium Size Bari/Bori ( Sun Dried Small Pulse Cakes )
1 Nos- Small Brinjal ( Cut in Thick Strips ) 1 Tbsp- Ginger Paste
1 No- Horse Radish ( Cut in Thick Strips ) 1 Tsp- Mustard Paste
1 No- Green Banana ( Cut in Thick Strips ) 1 ½ Tsp- Cumin Powder
3 Nos- Drum Sticks ( Cut in Thick Strips ) 1 Tsp- Red Chilli Powder
3 Nos- Parwals ( Peeled and then cut in Thick Strips ) 1 Tsp- Salt ( To Taste )
2 Nos- Bitter Gourd ( Cut in Thick Strips ) ½ Tsp- Turmeric Powder
3 Tbsp- Oil 2 Tbsp- Ghee
2-3 Tcup- Water ½ Tsp- Panch Phoran
2 Tsp- Sugar 3 Tbsp- Milk

( All Vegatables should be of 1 ½ Inch Length )

Method

Heat 3 Tbsp Oil and then fry the Boris in it and keep aside.Also fry the Karelas in it and keep aside. Add all the Vegetables in it one at a time and sauté all the Vegetables well in it. Let the Vegetables brown a bit in Colour. Now add the Fried Boris and Karelas to it. Add all the Spices to it and mix well. Add Water and let the Vegetables simmer well and get cooked. Heat Ghee and add Panch Phoran in it.Let it splutter well and then pour this over the Vegetables. Add Sugar and Milk and mix well. Simmer well and then check the Seasoning and adjust accordingly. Serve Hot with Rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 436 Carotene ( μg ) 399.81
Protein (g) 8.34 Vitamin C (mg) 30.6
Carbohydrate (g) 53.32 Mg  (mg) 74.21
Fat (g) 21.06 Na  (mg) 36.82
Fibre (g) 2.93 K  (mg) 433.86
Minerals (g) 2.06 Mn  (mg) 0.59
Calcium  (mg) 63.75 Zn  (mg) 0.79
Phosphorus  (mg) 158.87 Cr  (mg) 0.007
Iron  (mg) 3.56    

Modification
Reduce the potato, increase the amount of brinjal.

Ingredients
1 Nos- Medium Size Potatoes (Peeled and then cut in Thick Strips ) 3 Tbsp- Oil
2 Nos- Small Brinjal ( Cut in Thick Strips ) 5 Nos- Medium Size Bari/Bori ( Sun Dried Small Pulse Cakes )
1 No- Horse Radish ( Cut in Thick Strips ) 1 Tbsp- Ginger Paste
1 No- Green Banana ( Cut in Thick Strips ) 1 Tsp- Mustard Paste
3 Nos- Drum Sticks ( Cut in Thick Strips ) 1 ˝ Tsp- Cumin Powder
3 Nos- Parwals ( Peeled and then cut in Thick Strips ) 1 Tsp- Red Chilli Powder
2 Nos- Bitter Gourd ( Cut in Thick Strips ) 1 Tsp- Salt ( To Taste )
½ Tsp- Turmeric Powder 2 Tbsp- Ghee
½ Tsp- Panch Phoran 3 Tbsp- Milk
2-3 Tcup- Water 2 Tsp- Sugar

( All Vegatables should be of 1 ½ Inch Length )

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 362
Protein (g) 8.7
Carbohydrate (g) 51.4
Fat (g) 13.56
Fibre (g) 3.13
Minerals (g) 2.09