Vegan Macher Jhol

Vegan Macher Jhol is a delightful plant-based twist on the traditional Bengali fish curry, featuring a medley of vegetables and tofu to mimic the textures of seafood. Infused with aromatic spices and a rich coconut milk base, this dish offers a comforting and flavorful experience that is wholly vegan.

Ingredients

• Firm tofu - 200 grams, cubed
• Coconut milk - 200 ml
• Mustard oil - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Fenugreek seeds - 1/2 teaspoon
• Ginger - 1 tablespoon, grated
• Garlic - 1 tablespoon, minced
• Green chili - 1, slit
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Potato - 1 small, cubed
• Carrot - 1 small, sliced
• Green peas - 50 grams (fresh or frozen)
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste

Steps

1. Heat mustard oil in a pan over medium heat until it starts to smoke slightly.
2. Add cumin seeds and fenugreek seeds, sautéing until they begin to splutter.
3. Stir in the chopped onion, grated ginger, minced garlic, and green chili, cooking until the onions are translucent.
4. Add the chopped tomato, turmeric powder, and red chili powder, cooking until the tomatoes soften.
5. Incorporate the cubed potatoes and sliced carrots, stirring well to coat with the spices.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the cubed tofu and green peas, and season with salt to taste.
8. Cover the pan and let it simmer for about 10-15 minutes, or until the vegetables are tender.
9. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 35 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 16 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu.
• High in vitamins and minerals from a variety of vegetables.

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