Mashed Spice 'n' Potato

       

         Aloo Bhaate or mashed potatoes is the most basic dish in Bengali cuisine, often served with hot rice and dal or ghee-bhaat ☺☺.  
        
         When we think of our lunch after a long tiring day , I see my maa tilting over the covered pot of rice on another utensil; draining out the rice water from the rice. The steam fogging the sink and making her face all hazy, I know there would be a potato or two inside that hot steaming pot of rice. When we are recovering from illness, we sooth our stomach and soul. A big ball of mashed potato welcomes me always with a smile.
         
          It is quite common in a Bengali cuisine to have all kinds of veges in a “Bhaate” – bittergourd, okra, pointed gourd, taro and so much more. The vegetables are then drizzled with mustard oil and served as a side-dish. Just, throw the vegetables in the same pot that cooks the rice, n , Voila ! its done.

Nutrition Facts
For a Serving Size of 1 cup (210g)
Calories 237.3	Calories from Fat 79.8 (33.6%)
	% Daily Value *
Total Fat 8.9g	-
Saturated fat 5.5g	-
Monounsaturated fat 2.2g	-
Polyunsaturated fat 0.4g	-
Trans fat 0.3g	-
Cholesterol 23.1mg	-
Sodium 665.7mg	28%
Potassium 596.4mg	-
Carbohydrates 35.3g	-
Net carbs 32.2g	-
Sugar 3g	-
Fiber 3.2g	13%
Glucose 0.6g
Fructose 0.5g
Lactose 1.5g
Sucrose 0.3g
Protein 3.9g
Vitamins and minerals
Vitamin A 79.8μg	9%
Vitamin A IU 289.8IU	-
Vitamin B6 0.5mg	36%
Vitamin B12 0.1μg	7%
Vitamin C 12.6mg	22%
Vitamin D 0.4μg	3%
Vitamin D IU 21IU	-
Vitamin E 0.3mg	2%
Vitamin K 4.2μg	4%
Caffeine 0mg	-
Calcium 50.4mg	6%
Iron 0.5mg	7%
Magnesium 37.8mg	11%
Phosphorus 94.5mg	10%
Zinc 0.6mg	4%
Copper 0.3mg	15%
Manganese 0.2mg	12%
Selenium 1.7μg	3%
Retinol 77.7μg	-
Lycopene 0μg	-
Thiamine 0.2mg	13%
Riboflavin 0.1mg	6%
Niacin 2.3mg	12%
Folate 16.8μg	5%
Choline 28.4mg	6%
Betaine 0.6mg	-
Water 158.8g	-

HOW TO COOK MASHED SPICE 'N' POTATO

 Cooking Time: 15 -20 minutes (boiling potatoes and cutting other vegetables)

 Preparation Time: 5 minutes

Serving: 3 people

Ingredients :

1.   4 potatoes (boiled)

2.   2-3 tbsp pure mustard oil (or ghee if you do not want to use mustard oil)

3.   2 finely chopped onions

4.   4 finely sliced hot chili peppers (remove seeds and membranes if you do not want it spicy)

5.    salt to taste, as required

Note: 

Then there are some more decorative varieties of Aloo Bhaate that uses kashundi or the tangy mustard, or toasted and crushed red chilli pepper. So feel free to adapt it to your style, while keeping the authentic essence in mind.

Method I:

 1.   Boil the potatoes in a bowl, until soft and tender. Check it using fork.

       Note :   Check the potatoes have completely in water before boiling. 

 2.  Drain the water. (you can use a strainer)
      Tips for Diabetes : Always drain water from potato in any cooking as it removes excess starch.

 3.  Peel the potatoes (if you have boiled it with it's skin on)

 4.  Mash it with a masher or hand's or a fork/spoon. Check if it is lump free.

 5.  Add salt as per taste, mustard oil (or ghee) , chopped onions and green chilis. Add coriander leaves (optional) .

      Now, mash and mix all the ingredients with hand.

      Note :    You can add a tsp full kashundi/lemon juice for a tangy taste.

                      You can mix 3 tbsp of warm milk for more creamier texture.

 6.  Serve at room temperature. Do not store for future use.

 Some more ingredients :

1.  Replace ingredient 4, with , 2-3 big red dried chillis.

2.  Replace ingredient 3, with , 2 finely chopped onion beresta.

Method II :

1.   Follow steps 1,2,3 and 4 of Method I. 

2.  Put 2 tbsp pure mustard oil in a frying pan.

3.  Heat the oil until the oil forms little foamy bubbles.

4.  Put the oven on sim. Fry the dried red chilis for a while.

5.  Put off the oven, before the chilis get burnt.

6.  Add salt as per taste, the mustard oil (or ghee) in which you fried the red chilis .

7.  Crush and the fried red chilis with mashed potatoes. You can also add finely chopped green chilis and coriander leaves (optional).

8.  Add chopped onions.

     Note :    You can replace chopped onions with onion beresta(optional) .
     
     Check my recipe of crispy beresta or deep fried brown onions.

     Now, mash and mix all the ingredients with hand.

                       Try my recipe when you have a busy schedule and don't forget to share your own innovative style in the comment section.

For more quick recipes, tune in to my blog .☺❤

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