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Panch Phoron Tarkari in a plate
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Panch Phoron Tarkari From Arunachal Pradesh

The Panch Phoron Tarkari is a vegetable curry made by blending five spices. Unlike many Indian spice blends, where they are ground and a powder, this one has the blend of spices in its whole form.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Curry, Lunch Box Recipes, Side Dishes
Cuisine: Indian
Diet: Vegetarian
Servings: 4 people
Calories: 236kcal

Equipment

  • pan
  • bowl
  • spatula

Ingredients

For Panch Phoron -

  • ½ teaspoon Mustard seeds
  • ½ teaspoon Nigella seeds
  • ½ teaspoon Fenugreek seeds
  • ½ teaspoon Cumin seeds
  • ½ teaspoon Fennel seeds

For the Tarkari -

  • 3 cups Butternut squash chopped into 1 inch pieces
  • 2 Potatoes Peeled and chopped into 1 inch pieces
  • 1 Bell pepper chopped into 1 inch pieces
  • 2 Dry red chilies
  • 2 tablespoon Oil
  • Panch Phoron all of the mixture made
  • 2 Bay leaves
  • 2 Green chilies sliced lengthwise
  • ½ teaspoon Turmeric powder
  • 4 tablespoon Milk
  • 1 teaspoon Sugar
  • to taste Salt

Instructions

To make Panch Phoron -

  • Mix equal amounts of mustard seeds, nigella seeds, fenugreek seeds, cumin seeds and fennel seeds and store in an airtight container. Use 2 teaspoon from this to make this dish. I used about ½ teaspoon of each spice.

To make the Tarkari -

  • Peel and chop the vegetables. In a wide pan, heat the oil and add the panch phoron, bay leaves and red chilies. Fry the spices until they are aromatic and then add the vegetables.
  • Add the turmeric powder, green chilies, salt and sugar and mix well. Now add the milk and cook the vegetables until they are soft and all the liquid has been absorbed.
  • Serve the Panch Phoron Tarkari hot with rice or parathas!

Nutrition

Calories: 236kcal | Carbohydrates: 39g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 96mg | Potassium: 996mg | Fiber: 7g | Sugar: 8g | Vitamin A: 12341IU | Vitamin C: 116mg | Calcium: 96mg | Iron: 3mg