Pui Shaak Chorchori
Curries • India
About Pui Shaak Chorchori
Malabar spinach cooked down with pumpkin or eggplant in mustard oil until silky and lightly sticky. Very Bengali shaak texture and flavor.
How to Make Pui Shaak Chorchori (Traditional & Healthy Version)
Pui Shaak Chorchori is a quintessential Bengali vegetable curry that celebrates the vibrant flavors of East India. Made primarily with pui shaak (Malabar spinach), this dish is a staple in Bengali households, especially during monsoon and Durga Puja season. The curry features a medley of seasonal vegetables like brinjal (baingan), potatoes (aloo), pumpkin (kumro), and ridge gourd (jhinge), cooked together in a light mustard oil base with regional spices such as panch phoron and turmeric. The resulting dish is mildly spiced, hearty, and deeply nourishing, reflecting the agricultural bounty of Bengal. The taste of Pui Shaak Chorchori is a delicate balance of earthy, leafy flavors from pui shaak and subtle sweetness from vegetables, complemented by the pungency of mustard oil and the aromatic blend of panch phoron. Traditionally eaten with steamed rice, it's a perfect example of how Indian vegetarian cuisine can be both wholesome and flavorful. As a health-conscious option, this chorchori is low in fat, high in fiber, and packed with vitamins, making it ideal for calorie tracking. Its rustic preparation makes it easy to cook at home, and it fits beautifully into a nutritious Indian vegetarian diet.
Ingredients(for 1 medium bowl per serving)
- 2 cups Pui Shaak (Malabar Spinach) (washed and chopped)
- 1 medium Potato (Aloo) (cubed)
- 1 small Brinjal (Baingan) (cubed)
- 1 cup Pumpkin (Kumro) (cubed)
- 1 cup Ridge Gourd (Jhinge) (sliced)
- 1 tsp Panch Phoron (Bengali five spice)
- 1 tbsp Mustard Oil (for authentic flavor)
- 1/2 tsp Turmeric Powder (Haldi)
- to taste Salt
- 2 Green Chillies (slit, adjust to taste)
- 1/2 tsp Sugar (optional, for balance) - optional
Instructions
- 1
Heat mustard oil in a kadhai (wok) over medium flame. Once hot, add panch phoron and let it splutter.
3 minutes
Ensure oil is smoking hot for authentic pungency.
- 2
Add green chillies and sauté for 1 minute until fragrant.
1 minute
Adjust chillies for desired spice level.
- 3
Add potatoes, brinjal, pumpkin, and ridge gourd. Sprinkle turmeric and salt. Stir well and cover to cook for 5 minutes.
5 minutes
Cook veggies partially before adding greens for even texture.
- 4
Add chopped pui shaak. Mix gently. Cover and cook for another 7 minutes, stirring occasionally.
7 minutes
Pui shaak releases water; no extra water needed unless too dry.
Why This Dish is Healthy
This dish is a healthy choice because it uses seasonal vegetables, minimal oil, and is free from heavy creams or refined ingredients. Its high fiber content aids digestion and promotes satiety, making it great for weight management. The panch phoron spices not only enhance flavor but also offer anti-inflammatory benefits. Pui Shaak Chorchori is perfect for those seeking a nutritious, low-calorie meal that aligns with Indian vegetarian diet principles.
Pui Shaak Chorchori is packed with dietary fiber, vitamins A and C, iron, and antioxidants from pui shaak and assorted vegetables. The use of mustard oil brings omega-3 fatty acids and beneficial micronutrients. This vegetarian curry is low in cholesterol and saturated fat, making it ideal for heart health. The medley of vegetables ensures a balanced macro profile, with slow-releasing carbs, plant-based protein, and minimal fat. It is also gluten-free and suitable for vegan diets when sugar is omitted or replaced.
Pro Tips
- 💡Tip 1: Always use fresh pui shaak for best flavor and nutritional value.
- 💡Tip 2: Cook vegetables partially before adding greens to maintain texture.
- 💡Tip 3: Panch phoron should be added to hot oil for maximum aroma.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave before serving. Avoid freezing as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 55.0 kcal |
| Protein | 2.0 g |
| Carbohydrates | 9.0 g |
| Total Fat | 1.0 g |
| Fiber | 3.0 g |
