Panch Phoron Recipe: The Bengali Panch Phoron masala requires no roasting or grinding; it’s simply a blend of five seeds: cumin, mustard, fenugreek, fennel, and nigella. This mixture is commonly used for tempering in Bengali dishes such as masoor dal, Papaya Tarkari, shukto, and poshto. While the whole spices are prevalent in East Indian cuisine, a roasted powder of these spices is also utilized in chutney preparation.
This healthy Bengali spice mixture offers numerous health benefits. Cumin and fennel seeds aid digestion, while fenugreek seeds help control blood sugar levels and promote weight loss. The mixture can be stored in an airtight container for up to a month.
Tips for preparing Panch Phoron:
- Radhuni is sometimes included as a sixth spice.
- Whole coriander seeds can be used as a replacement for mustard seeds.
- To reduce bitterness, the quantity of fenugreek seeds can be decreased.
Panch Phoron Recipe Ingredients:
Panch Phoron:
- 1 tablespoon cumin seeds (jeera)
- 1 tablespoon mustard seeds (rai/sarson)
- 1 tablespoon fenugreek seeds (methi)
- 1 tablespoon fennel seeds (saunf)
- 1 tablespoon nigella seeds (kalonji)
- Optional: 1 tablespoon radhuni
Panch Phoron Recipe Method:
For Panch Phoron:
- Combine all the ingredients in a bowl and mix well.
- Store the Panch Phoron in an airtight container and use as needed.
Nutrient values (per tablespoon):
- Energy: 8 calories
- Protein: 0.6 grams
- Carbohydrates: 1.1 grams
- Fiber: 0.2 grams
- Fat: 0.1 grams
- Cholesterol: 0 milligrams
- Sodium: 0.5 milligrams
Note on cumin seeds:
- Cumin seeds, as depicted in the image, have been valued for their medicinal properties in Ayurveda for generations. Our ancestors wisely incorporated them into their spice repertoire, utilizing them in everyday cooking to promote the health of their families.
Digestive Benefits of Cumin Seeds:
- One of the most well-known benefits of cumin seeds is their ability to soothe the stomach and improve digestion. The essential oils present in cumin seeds are believed to stimulate stomach acid and pancreatic enzymes, such as pancreatic amylase and lipase. These enzymes aid in the digestion of starch and fats in the small intestine, thereby promoting smooth digestion and preventing constipation.
Cumin Seeds and Anemia:
- Cumin seeds are also recognized as an excellent source of iron. Just one tablespoon of cumin seeds can fulfill nearly 20% of the daily iron requirement. This impressive iron content makes cumin seeds a valuable addition to dishes like Moong Dal and Palak Cheela, which incorporate other iron-rich ingredients such as spinach, moong dal, and turmeric powder. Whether enjoyed for breakfast, lunch, or dinner, these dishes provide a satisfying meal while boosting iron intake.
By incorporating cumin seeds into your diet, you can reap these health benefits while enhancing the flavor and nutrition of your meals.
Note on mustard seeds:
- Mustard seeds, as shown in the image, are small in size but big on flavor. Often used for tempering, these tiny seeds add a unique bite, exotic taste, and enticing aroma to Indian cuisine. Derived from the mustard plant, they are a staple ingredient in many dishes, contributing to their distinctiveness and depth of flavor.
Note on fenugreek (methi) seeds:
- Fenugreek seeds, depicted in the image, are small, angular, brownish-yellow seeds known for their pleasantly bitter flavor and strong aroma. These seeds are commonly toasted to intensify their pungent aroma before being ground alone or with other spices. In Indian cuisine, fenugreek seeds are frequently included in curry powders and pickle powders. They are also used to temper various vegetable and dal-based dishes, enhancing both aroma and taste.
Health Benefits:
- Weight Loss: Research suggests a positive correlation between weight loss and regular consumption of fenugreek seeds. This is attributed to the presence of polysaccharides, particularly galactomannan, which promotes a feeling of fullness and helps prevent binge eating. Fenugreek seeds can be chewed or soaked in water overnight and consumed in the morning.
- Diabetes Control: Consuming 1 teaspoon of fenugreek seeds soaked overnight on an empty stomach is believed to be an effective remedy for controlling blood sugar levels. Trying this practice for a month or two and monitoring blood sugar levels can help determine its effectiveness.
Note on fennel seeds (saunf):
- Fennel seeds, as depicted in the image, are familiar to most Indians, commonly used as a mouth freshener and digestive aid after meals. While some prefer raw fennel seeds, others enjoy them roasted and salted. In Indian cuisine, these seeds are also used in curries, gravies, and beverages.
Digestive Benefits:
- The high fiber content of fennel seeds contributes to their digestive benefits. Just 1 tablespoon of fennel seeds provides 2.3 grams of fiber, nearly equivalent to that found in 1 cup of chopped apple. To enjoy as a mouth freshener, sun-dry fennel seeds for 2 to 3 hours, then roast them in a kadhai over a slow flame until crisp.
Relief from Constipation:
- The fiber in fennel seeds adds bulk and facilitates smooth bowel movements, making them beneficial for relieving constipation. Senior citizens, who often experience constipation, can chew on fennel seeds after meals or opt for fennel tea. Additionally, fennel oil is used as a laxative in certain medicines and tonics.
Notes on nigella seeds (kalonji):
- Nigella seeds, also known as kalonji or black onion seeds, are depicted in the image. Often referred to as the “seed of blessing,” nigella seeds are esteemed as one of the most potent healing herbs. These small black seeds are obtained from the kalonji bushes, which are extensively cultivated throughout India. While similar in size to sesame seeds, nigella seeds have a triangular shape instead of an oval one.
- In addition to their medicinal properties, nigella seeds are also valued as a superb spice, adding flavor to a variety of traditional dishes, including pickles.
Notes on Radhuni:
- Radhuni, also known as Randhani, is a distinctive spice commonly found in Bengali and Bangladeshi households. It is often included in the spice blend Panch Phoron, alongside the traditional five spices, as it contributes a unique flavor to dishes. In some recipes, mustard seeds can be substituted with Radhuni. In Odia cuisine, it is referred to as Panch Phutan, acknowledging Radhuni as the sixth spice added to the blend.
To prepare Panch Phoron Recipe:
- In a small glass bowl, combine 1 tablespoon of cumin seeds (jeera).
- Add 1 tablespoon of mustard seeds (rai/sarson).
- Mix in 1 tablespoon of fenugreek seeds (methi).
- Incorporate 1 tablespoon of fennel seeds (saunf).
- Lastly, add 1 tablespoon of nigella seeds (kalonji).
- Thoroughly mix the ingredients to create the Panch Phoron blend.
- Use the Panch Phoron as required in your recipes.
- Store the Panch Phoron in an airtight container for future use.
Panch Phoron Recipe with Radhuni
To make Panch Phoron with Radhuni from the above recipe, continue with the following steps:
- Add 1 tablespoon of nigella seeds (kalonji).
- Incorporate 1 tablespoon of radhuni.
- Mix the Panch Phoron with Radhuni blend thoroughly.
- Use the Panch Phoron with Radhuni as required in your recipes.
- Store the Panch Phoron with Radhuni in an airtight container for future use.
Tips for Panch Phoron:
- Radhuni is occasionally used as the sixth spice.
- Whole coriander seeds can be substituted for mustard seeds.
- To reduce bitterness, consider reducing the quantity of fenugreek seeds.
Conclusion:
Panch Phoron Recipe, a quintessential Bengali spice blend, adds depth of flavor and aroma to various dishes. With its combination of cumin, mustard, fenugreek, fennel, and nigella seeds, it not only enhances the taste of the cuisine but also offers numerous health benefits. Whether used whole for tempering or ground into a powder, Panch Phoron adds a distinctively Bengali touch to any recipe
FAQs about Panch Phoron Recipe
What is Panch Phoron?
Panch Phoron is a Bengali spice blend consisting of five seeds: cumin, mustard, fenugreek, fennel, and nigella. It is commonly used for tempering in Bengali cuisine and offers a unique flavor profile to dishes.
Can Panch Phoron be ground into a powder?
While Panch Phoron is traditionally used whole for tempering, it can be roasted and ground into a powder for certain recipes, particularly in chutney preparation or to enhance the flavors of specific dishes.
What are the health benefits of Panch Phoron?
The seeds in Panch Phoron offer various health benefits. Cumin and fennel aid digestion, fenugreek helps control blood sugar levels and promotes weight loss, mustard seeds are rich in antioxidants, and nigella seeds have antimicrobial properties.
Can Radhuni be substituted for any of the seeds in Panch Phoron?
Radhuni, a spice commonly used in Bengali cuisine, can be included as a sixth spice in Panch Phoron. It can also be used as a substitute for mustard seeds in certain recipes.
How long can Panch Phoron be stored?
Panch Phoron can be stored in an airtight container for up to a month to maintain its freshness and flavor. It’s best to store it in a cool, dry place away from direct sunlight.
