Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bitter gourd, sliced into thin half-moons | 160 g | Bitter · Cooling |
 Green plantain, peeled and cut into batons | 180 g | Sweet, Astringent · Cooling |
 Potatoes, peeled and cut into batons | 180 g | Sweet, Astringent · Cooling |
 Eggplant, cut into thick batons | 180 g | Pungent, Bitter, Sweet · Heating |
 Mung beans, dry-roasted and ground | 45 g | Sweet, Astringent · Cooling |
 Mustard seeds, ground to a paste | 24 g | Pungent · Heating |
 Poppy seeds, soaked and ground | 24 g | Sweet, Astringent · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 650 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 650 ml (about 2 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Bengali Mung Shukto never loses its simmer.
- Cover the poppy seeds with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Brown the bitter-gourd slices in a little ghee and lift them out before they become brittle. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the plantain and potato batons to the pot. Keep the pan over moderate heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Simmer with hot water until each is tender. Maintain medium-low heat for 11–13 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in the ground mung, mustard, and poppy paste, return the bitter gourd. Keep the pan over gentle medium heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cook the shukto to a pale, lightly bitter gravy. Maintain low heat for 10–12 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Rest Bengali Mung Shukto for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Bitter vegetables and a pale seed gravy define this Bengali shukto Vata: eat a modest portion with warm rice and enough ghee. Pitta: keep mustard gentle and do not add chili. Kapha: favor the bitter vegetables and reduce potato.
USDA Nutrition Facts for Bengali Mung Shukto
| Nutrient | Per 100g | Per Serving (1 serving (367g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 270 kcal |
| Protein | 2.1 g | 7.6 g |
| Total Carbohydrates | 10.6 g | 39.0 g |
| Dietary Fiber | 2.2 g | 8.1 g |
| Total Sugars | 1.1 g | 3.9 g |
| Total Fat | 2.9 g | 10.5 g |
| Calcium | 38.2 mg | 140.4 mg |
| Iron | 0.74 mg | 2.73 mg |
| Magnesium | 29.4 mg | 107.8 mg |
| Phosphorus | 53.3 mg | 195.8 mg |
| Potassium | 227 mg | 835 mg |
| Sodium | 110 mg | 405 mg |
| Zinc | 0.45 mg | 1.64 mg |
| Copper | 0.11 mg | 0.41 mg |
| Manganese | 0.25 mg | 0.93 mg |
| Selenium | 4.0 µg | 14.6 µg |
| Vitamin C | 14.6 mg | 53.6 mg |
| Vitamin A (RAE) | 15.5 µg | 57.0 µg |
| Vitamin E | 0.17 mg | 0.62 mg |
| Vitamin K | 1.6 µg | 6.0 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.47 mg | 1.71 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 35.5 µg | 130.4 µg |
| Choline | 8.6 mg | 31.5 mg |
