Shukto - Low Spiced Bitter Bengali Vegetable Dish - Healthy Recipe

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Shukto - Low Spiced Bitter Bengali Vegetable Dish - Healthy
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  • 1 piece medium sized potato, peeled
  • 1 tbsp ginger paste
  • 1 tsp panch phoron (equal part of black mustard, fennel, fenugreek, nigella seeds & cumin)
  • 1 tbsp poppy seed paste (optional)
  • 1 tbsp rice bran or 1 tbsp refined oil
  • 1/2 tsp sugar (optional)
  • 500 ml water


  1. Dice all vegetables in inch long pieces. wash & keep aside in water as raw banana turns black when in direct contact with air.
  2. Heat Oil in wok/pan. Add panch phoron. As soon as it splutters, add ginger paste. After a minute, add cumin powder. Add all vegetables, stir for 5 minutes. Add salt to taste & poppy seed paste. Stir and pour water. Bring to boil, sim and cover the pan slightly.
  3. Keep stirring & checking in between for vegetables to be cooked completely. As soon as the vegetables are done(test by taking a piece each and mash/slice with spoon wihtout any difficulty), add sugar. The gravy should not be very thick. Remove from gas oven and serve with rice(brown).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 279.96 Kcal (1172 kJ)
Calories from fat 30.4 Kcal
% Daily Value*
Total Fat 3.38g 5%
Cholesterol 50mg 17%
Sodium 44.21mg 2%
Potassium 524.02mg 11%
Total Carbs 22.79g 8%
Sugars 11.42g 46%
Dietary Fiber 5.22g 21%
Protein 22.8g 46%
Vitamin C 28.6mg 48%
Iron 1.2mg 7%
Calcium 50.1mg 5%
Amount Per 100 g
Calories 88.91 Kcal (372 kJ)
Calories from fat 9.66 Kcal
% Daily Value*
Total Fat 1.07g 5%
Cholesterol 15.88mg 17%
Sodium 14.04mg 2%
Potassium 166.42mg 11%
Total Carbs 7.24g 8%
Sugars 3.63g 46%
Dietary Fiber 1.66g 21%
Protein 7.24g 46%
Vitamin C 9.1mg 48%
Iron 0.4mg 7%
Calcium 15.9mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.1
  • 5

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol

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