Healthy Fulkopir Paturi Recipe (Bengali-Style Cauliflower Dumplings)
This Healthy Fulkopir Paturi Recipe is a vegetarian spin on the iconic Bengali “Paturi,” a dish traditionally prepared with marinated fish wrapped in banana leaves and steam-cooked. In this vegetarian rendition, the star ingredient is grated cauliflower, or “Fulkopi,” marinated in a flavorful mustard and spice paste. Since the dumplings are steamed, this dish uses minimal oil, making it an ideal healthy lunch option. The banana leaf not only adds an authentic aroma but also helps seal in the spices’ richness, delivering a taste that is both earthy and vibrant.
Recipe Information
| Category | Details |
|---|---|
| Cuisine | Bengali Recipes |
| Course | Lunch |
| Diet | Vegetarian |
| Preparation Time | 10 minutes |
| Cooking Time | 75 minutes |
Ingredients
Below is a comprehensive list of ingredients, categorized for ease of preparation:
For the Main Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (grated) | 1 cup |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Red Chilli powder | 1/4 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Sugar | 1/4 teaspoon |
| Mustard oil | 1 teaspoon |
| Salt | To taste |
For the Marination Paste:
| Ingredient | Quantity |
|---|---|
| Mustard seeds (Rai/Kadugu) | 1 teaspoon (powdered) |
| Poppy seeds | 3/4 teaspoon (powdered) |
| Green Chillies | 2 (chopped) |
| Fresh coconut (grated) | 1/4 cup |
| Garlic cloves | 4 |
For Steaming:
| Ingredient | Quantity |
|---|---|
| Banana leaf (to line steamer) | 1/2 |
| Banana leaf (for wrapping) | 1/2 (heated & cut into squares) |
| Toothpicks | 10 |
| Oil | Few drops (for greasing) |
Nutritional Information (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 120 kcal |
| Protein | 4 g |
| Carbohydrates | 8 g |
| Fat | 8 g |
| Fiber | 2 g |
Instructions
Follow these step-by-step instructions to prepare the Healthy Fulkopir Paturi:
-
Prepare the Cauliflower:
- Wash and grate the cauliflower finely.
- Soak the grated cauliflower in hot water for 2-3 minutes to soften it.
- Drain the water thoroughly, squeeze out any excess moisture, and place the cauliflower in a wide mixing bowl.
-
Make the Marination Paste:
- Grind together the mustard seeds, poppy seeds, green chillies, grated fresh coconut, and garlic cloves into a thick paste. Use minimal water during grinding to maintain the paste’s consistency.
-
Marinate the Cauliflower:
- Add the ground paste to the cauliflower along with turmeric powder, red chilli powder, cumin seeds, mustard oil, sugar, and salt.
- Mix everything thoroughly using your hands to ensure even coating of the marinade.
- Cover the bowl and let the mixture rest for 45 minutes, allowing the flavors to meld beautifully.
-
Prepare the Banana Leaves:
- Lightly heat the banana leaf pieces to make them pliable, then cut them into square sheets. Remove any stiff stems that may hinder folding.
- Grease the squares with a few drops of oil to prevent sticking.
-
Shape and Wrap the Dumplings:
- Take a small portion of the marinated cauliflower mixture and shape it into a dumpling using your hands.
- Place the dumpling in the center of a banana leaf square. Fold the leaf around the dumpling and secure it with a toothpick.
- Repeat this process for all the remaining cauliflower mixture.
-
Steam the Dumplings:
- Line your steamer with a large piece of banana leaf for added aroma.
- Place the wrapped dumplings in the steamer. Ensure they are evenly spaced to allow proper steaming.
- Steam the dumplings for 12-15 minutes or until the banana leaf changes color and the dumplings are cooked through.
-
Serve:
- Carefully unwrap the banana leaf parcels and transfer the steaming hot dumplings onto a serving plate.
- Serve alongside fluffy Phulka, aromatic Chirer Pulao, or creamy Chaler Payesh. Alternatively, enjoy them with plain cooked rice for a traditional Bengali meal experience.
Tips for Perfect Fulkopir Paturi
- Grating Cauliflower: Use a fine grater to achieve a delicate texture that absorbs the marinade better.
- Banana Leaf Handling: Heating the banana leaf is crucial to prevent tearing and to make it easier to fold.
- Adjusting Spice Levels: For a milder version, reduce the quantity of green chillies and red chilli powder.
Enjoy this healthy and flavorful Bengali delicacy that brings the traditional essence of Paturi with a vegetarian twist. Perfect for lunch, this recipe showcases the beauty of steaming as a cooking method that locks in flavors while being easy on the palate and body.
