Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Potatoes, peeled and cut into slim wedges | 560 g | Sweet, Astringent · Cooling |
 Poppy seeds, soaked and ground | 70 g | Sweet, Astringent · Cooling |
 Mustard seeds, ready for tempering | 4 g | Pungent · Heating |
 Green chili, slit lengthwise | 3 g | Pungent · Heating |
 Mustard oil, for the pan | 22 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 420 ml (about 1 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cover the poppy seeds with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Warm the mustard oil, pop the seeds. 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.
- Turn the potatoes until their edges color. Keep this stage to 6–8 minutes over moderate heat and stop when a thin knife slides through the largest piece without resistance.
- Add hot water and cover until they are nearly tender. Bring the pot to a brisk simmer over medium-high heat for 12–14 minutes, then cover as bubbles reach the center and continue with the timed cook below.
- Stir in the smooth poppy paste, simmer uncovered until it clings to the wedges. Maintain gentle medium heat for 11–13 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the curry. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bengali Potato Poppy Seed Curry 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)
A creamy poppy coating defines this Bengali potato preparation Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: omit the chili and replace mustard oil with ghee. Kapha: keep the potato and seed portions modest.
USDA Nutrition Facts for Bengali Potato Poppy Seed Curry
| Nutrient | Per 100g | Per Serving (1 serving (270g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 254 kcal |
| Protein | 2.3 g | 6.3 g |
| Total Carbohydrates | 11.0 g | 29.8 g |
| Dietary Fiber | 2.4 g | 6.5 g |
| Total Sugars | 0.6 g | 1.7 g |
| Total Fat | 4.9 g | 13.3 g |
| Calcium | 101.4 mg | 274.6 mg |
| Iron | 1.08 mg | 2.92 mg |
| Magnesium | 36.1 mg | 97.9 mg |
| Phosphorus | 88.3 mg | 239.0 mg |
| Potassium | 270 mg | 731 mg |
| Sodium | 150 mg | 405 mg |
| Zinc | 0.67 mg | 1.82 mg |
| Copper | 0.17 mg | 0.46 mg |
| Manganese | 0.52 mg | 1.41 mg |
| Selenium | 1.8 µg | 5.0 µg |
| Vitamin C | 10.9 mg | 29.6 mg |
| Vitamin A (RAE) | 0.2 µg | 0.6 µg |
| Vitamin E | 0.13 mg | 0.36 mg |
| Vitamin K | 2.9 µg | 7.9 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.69 mg | 1.86 mg |
| Vitamin B6 | 0.17 mg | 0.47 mg |
| Folate (DFE) | 13.7 µg | 37.1 µg |
| Choline | 8.4 mg | 22.8 mg |
