Nutritious Drumstick Flower Stir-Fry with Bengali Spices
30 minutes
710 reads
About Nutritious Drumstick Flower Stir-Fry with Bengali Spices
Discover the vibrant flavors of Bengal with this healthy and delicious drumstick flower stir-fry! These delicate blossoms, known for their blood pressure and blood sugar regulating properties, create a dish that's as nutritious as it is enticing.Imagine tender drumstick flowers mingling with crisp vegetables and the aromatic warmth of panch phoran, ginger, and garlic. This easy weeknight meal offers a taste of authentic homestyle Indian cooking, packed with nutrients and bursting with flavor.Perfect for a quick lunch or a satisfying dinner, this stir-fry is your gateway to the diverse and exciting world of South Asian cuisine. Prepare to be delighted!
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Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
Produce
- 1 cup Drumstick Flowers
- 1 Tomato chopped
- 1 Chili chopped, green
- 1/4 cup Carrot finely chopped
- 1/4 cup Cabbage chopped
- 1/4 cup Peas green
- 1 Tbsp Curry Leaves crushed, dry
Spices and Flavorings
- 1 tsp Garlic chopped
- 1 tsp Bengali Five-Spice
- 1 tsp Ginger Paste
- 1 tsp Turmeric Powder
- 1 tsp Coriander ground
- 1 tsp Garam Masala
- 1 Chili dried, red, whole
- 1 1/2 tsp Salt or to taste
Other
- 2 Tbsp Oil vegetable or canola
Instructions
- Thoroughly wash the drumstick flowers and drain them well.
- Heat the oil in a pan or skillet over medium heat. Add the panch phoran, dried red chili, chopped garlic, and green chilies. Sauté for about 30 seconds until fragrant.
- Add the chopped tomato, turmeric powder, ground coriander, and ginger paste to the pan. Stir continuously for a minute or two until the tomato softens.
- Add the chopped carrots, drumstick flowers, green peas, and cabbage to the pan. Season with salt. Stir well to combine all the ingredients.
- Cover the pan and cook for about 10 minutes over low heat, or until the vegetables are tender but still slightly crisp. This allows the vegetables to steam and retain their nutrients.
- Remove the lid and stir in the crushed curry leaves and garam masala. The curry leaves add a distinct aroma and the garam masala provides a warm, complex flavor.
- Serve hot as a side dish or a light meal. This stir-fry pairs well with rice or roti.
Recipe Notes
Good To Know
- If drumstick flowers are not available, you can substitute with tender drumstick leaves, but blanche them briefly to reduce their natural bitterness before adding to the dish.
- To enhance the tangy notes, add a few pieces of raw mango or a squeeze of gondhoraj (Bengali lime) juice just before serving.
- For a richer texture, toss in some diced potatoes or cube-cut pumpkin along with the other vegetables; they absorb flavors well and add body to the curry.
- Panch phoran can be lightly dry-roasted before tempering in oil to amplify its aroma and add a subtle crunch to the finished dish.
Expert Tips
- For a smoother curry, you can lightly blend a portion of the cooked vegetables before adding the drumstick flowers/leaves. This will create a thicker gravy and enhance the overall flavor.
- Adjust the amount of green chilies according to your spice preference. For a milder curry, remove the seeds before adding them to the dish.
- Freshly grated ginger adds a wonderful aroma and flavor to this dish. Don't substitute with powdered ginger.
Storage Instructions
- Store leftover curry in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or in the microwave. Add a splash of water or vegetable broth if needed to adjust the consistency.
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Recipe Nutrition
Calories: 235kcalCarbohydrates: 3gProtein: 1gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 6.3gMonounsaturated Fat: 12.6gSodium: 1710mgFiber: 1gSugar: 2g
Geeta Biswas
Articles: 919
5 Comments
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I’m eager to make this recipe!
Perfect dish! Can’t wait to cook it.
Perfect dish! Can’t wait to cook it.
Absolutely delicious! Thanks for sharing.
This is a fantastic recipe! Thanks for sharing.