Healthy Recipies Series
Shukto – Bengal’s Bittersweet Digestive Curry
Shukto is a classic Bengali dish with roots in traditional Ayurvedic cooking. It is a mildly spiced, bittersweet curry made with a medley of vegetables, often served at the beginning of a Bengali meal to stimulate digestion. The use of bitter gourd as the hero ingredient reflects the ancient belief that bitterness cleanses the palate and the body. Shukto has been a part of festive meals and daily home cooking in Bengal for centuries, symbolizing balance in taste and nutrition.
Ingredients (Serves 4)
- Bitter gourd (karela) – 1 medium, cut into thin strips
- Raw banana – 1, peeled and cubed
- Potato – 1 medium, cubed
- Drumsticks (shojne data) – 2 pieces, cut into 2-inch sticks
- Eggplant (brinjal) – 1 small, cubed
- Radish – 1 small, sliced
- Flat beans (sheem) – 6–8, chopped
- Ginger paste – 1 tsp
- Poppy seed (posto) paste – 2 tbsp
- Mustard paste – 1 tbsp (optional, some households add)
- Milk – ½ cup
- Bay leaf – 1
- Radhuni seeds (or ajwain) – ½ tsp
- Turmeric powder – ½ tsp
- Salt – to taste
- Sugar – ½ tsp (balances bitterness)
- Mustard oil – 2 tbsp
Method
- Heat mustard oil in a pan, lightly fry bitter gourd strips until golden, and set aside.
- In the same oil, temper with bay leaf and radhuni seeds.
- Add potatoes, raw banana, drumsticks, radish, beans, and eggplant. Sauté for 2–3 minutes with turmeric and salt.
- Add ginger paste, posto paste, and mustard paste (if using). Cook for 3–4 minutes.
- Pour in 1 cup water, cover, and simmer until veggies are tender.
- Stir in fried bitter gourd, sugar, and milk, mixing gently to create a light gravy.
- Finish with a drizzle of raw mustard oil for authentic flavor.
- Serve hot with steamed rice at the start of a meal.
Nutritional Value (per serving, approx. 200g)
- Calories – ~120–140 kcal
- Protein – 3–4 g
- Carbohydrates – 20–22 g
- Fiber – 5–6 g
- Fat – 5–6 g
Rich in dietary fiber, vitamin C, potassium, calcium, antioxidants from bitter gourd and poppy seeds. Shukto is an antioxidant-packed dish that aids digestion, cools the body, balances the palate, and provides essential vitamins and minerals.
