Shukto
Shukto is a traditional Bengali dish with a blend of vegetables, cooked with mustard oil and panch phoron (a five-spice mix). This recipe is tailored for weight management, using low-fat milk, minimal oil, and skipping sugar for a lighter version of the classic dish. Bitter gourd is the star ingredient, complemented by creamy milk and a subtle bitter spice mix.
Nutrition Facts
Per serving
Energy
93 kcal
Protein
3 g
Carbs
13 g
Fat
3 g
Fiber
4 g
Ingredients
Bitter Gourd Vegetable, Raw
40 gm (40g)
Bottle gourd, elongate, dark green
40 gms (40g)
Drumstick
40 gms (40g)
Banana , Unripe
40 gm (40g)
Peas, fresh
20 gms (20g)
Sweet potato, brown skin
20 gms (20g)
Mustard oil
1 tsp (5g)
Black Mustard Seeds
0.25 tsp (0.5g)
Fenugreek seeds
0.25 tsp (0.5g)
Fennel Seeds
0.25 tsp (0.5g)
Cumin seeds
0.25 tsp (0.5g)
Niger seeds, black
0.25 tsp (1g)
Ginger Paste
1 tsp (5g)
Skimmed Milk
0.25 small cup (50g)
Plain Water
1 small cup (200g)
Common salt
0.5 tsp (2.5g)
Ridge gourd
40 gms (40g)
Instructions
Preparation
Wash and peel all vegetables as required.
Cut the vegetables evenly into small cubes for faster cooking.
Cooking Steps
Heat oil in a pan.
Add panch phoron (niger seeds, fenugreek seeds, fennel seeds, cumin seeds & black mustard seeds) ; let them crackle.
Add ginger paste and sauté lightly until aromatic.
Add all vegetables except bitter gourd and sauté for 2 minutes.
Add enough water to half-cover the vegetables. Cook for 10–12 minutes on medium heat until vegetables are partially soft.
Add bitter gourd, skimmed milk. Simmer for few minutes until all vegetables are tender and the curry reaches a light consistency.
Add salt to taste. Mix well and serve warm.