Recipes · Bangladeshi · Side Dishes
Chadachadi (Bengali Mixed Vegetables with Five Seeds)
One serving has 164 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (42%), vitamin A (40%), copper (28%), manganese (26%) and pyridoxine (23%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (264 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 50 g Potato
- 60 g Pumpkin
- 40 g Aubergine
- 30 g White radish (mooli)
- 30 g Green beans
- 8 g Mustard oil
- 1 g Dried red chilli
- 0.4 g Mustard seeds
- 0.4 g Cumin seeds
- 0.4 g Fennel seeds
- 0.2 g Fenugreek seeds
- 0.4 g Ground turmeric
- 0.5 g Salt
- 2 g Green chilli
- 40 g Water
- 1 g Sugar
Method
- Cut the potato, pumpkin (with its skin on), aubergine and radish into batons about 5 cm long and 1 cm thick, and the beans into 5 cm lengths.
- Heat the mustard oil in a heavy pan until it just starts to smoke, then turn the heat down to medium: this takes off its raw bite. Add the dried chilli, broken in two, and the four seeds (the panch phoron, with a pinch of nigella seeds if you have them) and fry for 20-30 seconds, until they crackle.
- Add the potato and radish first and stir for 3 minutes, then the pumpkin, beans and aubergine with the turmeric, salt and the slit green chilli, and stir for 2 minutes more.
- Add the water, cover and cook on low heat for 10-12 minutes, stirring gently once or twice, until the vegetables are just tender.
- Uncover, sprinkle in the sugar, turn the heat up and cook for 3-4 minutes, stirring very little, until the water has gone and the vegetables catch a little on the bottom of the pan. That light scorching gives the dish its flavour and, it is said, its name.
- Serve warm, with rice and dal, as part of a Bengali meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 164 kcal | 8% |
| Carbohydrates | 21.1 g | |
| Water | 229 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 3.2 g | 7% |
| Tryptophan | 0.03 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.17 g | |
| Lysine | 0.16 g | |
| Methionine | 0.04 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.15 g | |
| Histidine | 0.06 g | |
| Fat | 8.7 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 54.1 mg | 5% |
| Copper | 0.25 mg | 28% |
| Iron | 2.2 mg | 12% |
| Magnesium | 44.1 mg | 14% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 94.3 mg | 13% |
| Potassium | 692 mg | 15% |
| Selenium | 1.8 µg | 3% |
| Sodium | 210 mg | |
| Zinc | 0.63 mg | 8% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 46 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.4 mg | 5% |
| Vitamin A | 281 µg | 40% |
| Vitamin C | 31.7 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 17.5 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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