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Bengali Pumpkin Bharta Recipe: Mashed Kumro With Mustard Oil Recipe

Recipe By Slurrp Editorial
Bengali kumro bharta or pumpkin bharta is a dish that proves the notion that a few everyday ingredients can make a simple yet unputdownable dish that becomes the star of your meal, despite humble origin. Soft, mellow sweet pumpkin is properly mashed with pungent mustard oil, zesty green chillies, and a crackling panch phoron tempering. The result is smoky, spicy and soul-satisfying without being heavy or rich. Serve it with hot rice and some ghee or dal, and you have the ultimate homely Bengali meal.
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Bengali Pumpkin Bharta Recipe: Mashed Kumro With Mustard Oil
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Ingredients for Bengali Pumpkin Bharta Recipe: Mashed Kumro With Mustard Oil Recipe

  • 125 g Pumpkin
  • As required Peeled
  • As required deseeded and cut into small cubes
  • 1/2 tablespoons mustard oil
  • As required ½ teaspoon Panch Phoron
  • 1.25 nos – green chillies
  • As required finely chopped
  • 1/4 nos medium onion
  • As required finely chopped
  • 1/2 nos cloves garlic
  • As required finely chopped
  • As required ½ Teaspoon Turmeric Powder
  • As required ½ teaspoon salt
  • As required or to taste
  • As required ¼ teaspoon sugar
  • As required Optional
  • 1/2 tablespoons fresh coriander leaves
  • As required finely chopped

Directions: Bengali Pumpkin Bharta Recipe: Mashed Kumro With Mustard Oil

  • STEP 1.Place your pumpkin cubes in a pan with 2–3 tablespoons of water, turmeric and a pinch of salt. Then cover and cook over medium-low heat for 10–12 minutes, or until the pumpkin is completely tender.
  • STEP 2.Once cooked well, remove the lid and allow any excess moisture to evaporate. Mash the pumpkin with the back of your spoon or potato masher, leaving a few small pieces whole for extra texture.
  • STEP 3.Then heat mustard oil in a kadai until hot. Now lower the heat slightly and add the panch phoron. Let the seeds crackle without letting them to burn.
  • STEP 4.Pour in your chopped onion, garlic and green chillies. Sauté for 3–4 minutes until the onion softens and the garlic smells fragrant.
  • STEP 5.Now, add the mashed pumpkin to the tempering. Mix thoroughly so the mustard oil and spices coat the mash evenly.
  • STEP 6.Cook uncovered over low heat for 5–7 minutes, stirring occasionally. This allows your pumpkin to absorb the tempering while some of its natural sweetness deepens in the pan.
  • STEP 7.Finally, add the remaining salt and a small pinch of sugar if the pumpkin needs a little extra balance. Mix well and cook for another minute.
  • STEP 8.Turn off the heat and drizzle a little mustard oil for a stronger Bengali-style finish, if desired. Garnish with fresh coriander and serve hot with steamed rice.
Nutrition
value
33
calories per serving
< 1 g Fat2 g Protein5 g Carbs4 g FiberOther

Current Totals

  • Fat
    < 1g
  • Protein
    2g
  • Carbs
    5g
  • Fiber
    4g

MacroNutrients

  • Carbs
    5g
  • Protein
    2g
  • Fiber
    4g

Fats

  • Fat
    < 1g

Vitamins & Minerals

  • Calcium
    52mg
  • Iron
    1mg
  • Vitamin A
    624mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    41mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    16mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    22mg
  • Manganese
    < 1mg
  • Phosphorus
    37mg
  • Selenium
    1mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp Editorial