Healthy Fulkopir Paturi Recipe (Bengali Style Cauliflower Dumplings)
Immerse yourself in the rich culinary traditions of Bengal with this delightful recipe for Healthy Fulkopir Paturi, a dish that brings the delicate flavors of cauliflower into the spotlight while ensuring a wholesome and nutritious meal. These steamed dumplings are encased in banana leaves, imparting a subtle earthiness and aroma, making them perfect for a vegetarian lunch. This dish is not only a treat for the palate but also a celebration of healthy cooking.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) – 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 |
| Mustard seeds – powdered | 1 teaspoon (using mortar and pestle) |
| Poppy seeds – powdered | 3/4 teaspoon (using mortar and pestle) |
| Green chillies – chopped | 2 |
| Fresh coconut – grated | 1/4 cup |
| Garlic cloves | 4 |
| Banana leaf | 1/2 (to line the steamer) |
| Sunflower oil | Few drops for greasing |
| Toothpicks | 10 |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | Approx. 180 |
| Protein | Approx. 6g |
| Carbohydrates | Approx. 25g |
| Dietary Fiber | Approx. 5g |
| Fat | Approx. 7g |
| Sodium | Varies (based on salt) |
Preparation Time
| Activity | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 75 minutes |
| Total Time | 85 minutes |
| Servings | 2 |
Instructions
To embark on your culinary journey with Healthy Fulkopir Paturi, start by washing and grating the fresh cauliflower. After grating, immerse the cauliflower in hot water for 2-3 minutes. This brief soaking not only softens the cauliflower but also helps retain its vibrant color. Once done, drain the water and gently squeeze out any excess moisture from the grated cauliflower. Transfer the drained cauliflower into a wide mixing bowl, allowing ample space for mixing.
Next, you will prepare the marination mixture, which is crucial for infusing the dumplings with flavor. In a grinder, combine the chopped green chillies, garlic cloves, powdered mustard seeds, and poppy seeds. Add a splash of water to facilitate grinding and create a thick paste. Once you have achieved a smooth consistency, add this paste to the bowl containing the grated cauliflower.
Incorporate the remaining ingredients: salt, sugar, turmeric powder, red chilli powder, mustard oil, and cumin seeds into the cauliflower mixture. Using your hands, mix everything thoroughly to ensure that the flavors meld beautifully. Cover the bowl with a cloth or lid and allow it to rest for 45 minutes, which lets the cauliflower absorb all the wonderful spices.
While the mixture rests, prepare your steamer. Line the steamer with banana leaves; this not only prevents sticking but also adds an aromatic touch to the dumplings. Gently heat the remaining banana leaf over a flame and cut it into squares, removing the tough stem for easy folding.
After the resting period, it’s time to shape your dumplings. Take small portions of the marinated cauliflower mixture and mold them into small, compact dumplings using your hands. Place each dumpling in the center of a banana leaf square, fold the leaf over the filling, and secure it with a toothpick to create a tidy package. Repeat this process for the remaining mixture, taking care to seal each dumpling properly.
Once all the dumplings are prepared, arrange them in the lined steamer and cover. Steam the dumplings for approximately 12-15 minutes, until they become tender and fully cooked. The steaming process ensures that all the flavors deepen while maintaining the health benefits of the ingredients.
Serve your Healthy Fulkopir Paturi warm, accompanied by soft Phulka, fragrant Chirer Pulao, and rich Chaler Payesh. This meal can also be complemented with plain cooked rice for a fulfilling vegetarian feast. Enjoy the burst of flavors and the satisfying texture of these Bengali-style cauliflower dumplings, which truly embody the essence of healthy and delicious cooking!
This Healthy Fulkopir Paturi recipe invites you to indulge in the vibrant flavors of Bengali cuisine, perfect for any meal of the day, while emphasizing nutrition and wellness. Enjoy every bite and share the love of cooking with family and friends!
