Can Aloo Borir Jhal Recipe Aid Weight Loss?

Himani Bhandari

Himani Bhandari
Aug 2023

2 min read
Aloo Borir Jhal Recipe

Cooking Time

30 minutes

Total Time

45 minutes

  • 1 cup moong badi (dried lentil dumplings)
  • 2 medium potatoes, peeled and diced
  • 1 large onion, finely chopped
  • 2 tomatoes, chopped
  • 3-4 green chilies, slit
  • 1 teaspoon of ginger paste
  • 1 teaspoon garlic paste
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon of coriander powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • 2 tbsp olive oil
  • 1 teaspoon panch phoron (Bengali five-spice blend)
  • Fresh coriander leaves, chopped (for garnishing)
  • Water for soaking moong badi and cooking
  • Nomoshkar, Foodies! Today let’s explore Bengal’s culinary magic! Say hello to our Aloo Borir Jhal recipe, a twist on tradition that’s both delicious and nourishing. Imagine the familiar comfort of potatoes mingling with the exciting addition of moong badi, bringing together the best of Bengal’s flavors and health benefits. This crispy moong badi not only adds a satisfying crunch but also packs in plant-based protein, giving you a double dose of yum and goodness. So, as you savor each mouthwatering bite, you’re not just enjoying a dish; you’re experiencing the magic of generations past, now in a rejuvenated, healthier avatar.

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    How To Make Aloo Borir Jhal Recipe At Home?

    Here are the easy instructions to make the amazing healthy recipe of aloo borir jhal.

    1. We will begin by soaking the Moong Badi in warm water for about 15–20 minutes. After soaking, drain and gently squeeze out any excess water from the badi.
    2. Now take a heated skillet or frying pan and dry roast the cumin and coriander seeds for a minute until fragrant. Now grind them into a fine powder. Keep it aside.
    3. In the skillet, heat 2 tablespoons of olive oil. Now add the soaked moong badi. Fry them until they turn golden and crispy. Remove the badi from the skillet and set aside.
    4. Now in the same skillet, add a teaspoon of panch phoron (Bengali five-spice blend) and let it sizzle for a few seconds until aromatic. (This step is optional.)
    5. Now add the finely chopped onions and sauté until they turn translucent. Add the ginger paste and garlic paste, and continue to sauté for another couple of minutes.
    6. Add the diced potatoes and sauté for about 5-7 minutes, until they start to turn golden at the edges.
    7. Add the turmeric powder, red chili powder, ground cumin-coriander powder, and salt over the potato mixture. Mix well to coat the potatoes evenly with the spices.
    8. Add the chopped tomatoes and slit green chilies to the skillet. Cook until the tomatoes break down and turn into a thick, aromatic gravy.
    9. Now, add the fried moong badi to the skillet and gently mix them with the potato-tomato mixture. Add a splash of water if needed.
    10. Cover the skillet and let the flavors meld together on a low simmer for about 10–15 minutes. Check the potatoes to see if they are ready. Adjust seasoning if necessary.

    Your Aloo Borir Jhal Recipe Is Ready!


    • Garnish with freshly chopped coriander leaves.
    • This dish pairs well with steamed rice or Indian bread like roti or paratha.
    • Enjoy the burst of flavors and textures in this traditional Bengali dish with a healthy twist!

    Health Benefits Of Aloo Borir Jhal Recipe

    Here are the benefits which you can get from this recipe.

    • The meal includes a significant quantity of plant-based protein from the moong badi, which helps with muscle regeneration and encourages satiety.
    • The use of moong badi increases the dish’s fiber content, promoting digestion and a sense of fullness that can help with weight reduction attempts.
    • Due to the low-calorie content of moong badi, you may enjoy a wonderful dinner without having to worry about exceeding your calorie limit.
    • Additionally, potatoes and moong badi provide a balance of proteins and carbs, which is necessary for energy and feeling full.
    • In addition to boosting steady energy and lowering cravings, the fiber in moong badi helps control blood sugar levels.
    • By experimenting with this traditional dish, you may enjoy the local flavor while still achieving your weight reduction objectives because it contains nutritional ingredients.

    Nutritional Value Of Aloo Borir Jhal Recipe

    Here is the approximate nutritional value you get from the aloo borir jhal recipe ingredients we have used. The value may differ depending on the ingredients and quantity you are choosing.

    NutrientsValue (1 Bowl)
    Calories200-250 Kcal
    Protein10-12 g
    Fat7-8 g
    Carbohydrates25-30 g
    Fiber5-6 g

    Fun Fact

    Do you still think during the weight loss journey you have to let go of your mummy ke hath ke yummy rajma chawal…. Expert says that you can still eat your favorite rajma chawal and still can lose weight. To know more click here.

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    Frequently Asked Questions

    Is Aloo Borir Jhal Recipe Good For Weight Loss?

    Yes, the aloo borir jhal recipe for weight loss can be beneficial. Moong badi provides protein and fiber, aiding in satiety and portion control. Combine it with balanced choices and mindful eating for effective results.

    Is This Dish Suitable For Weight Loss?

    Absolutely! The Aloo Borir Jhal recipe with moong badi offers a great balance of protein and fiber, which can aid in weight loss efforts. The protein from moong badi helps you feel fuller for longer, while the fiber supports digestion and keeps cravings in check.

    Can I Adjust The Spice Level To My Preference?

    Yes, definitely! The spiciness of the Aloo Borir Jhal can be tailored to your taste. You can control the number of green chilies and red chili powder to make it milder or spicier according to your liking.

    What Are The Benefits Of Using Moong Badi In This Recipe?

    Moong badi adds a nutritious twist to the dish. It’s a protein-rich ingredient that promotes muscle repair and growth. Additionally, its fiber content aids digestion, making the meal more satisfying. The combination of moong badi and potatoes creates a well-rounded nutritional profile, enhancing both taste and health benefits.

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    This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well as Enjoy a long happy life

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