Papaya Tarkari, Raw Papaya Sabzi
by Tarla Dalal
papaya tarkari recipe | Bengali style raw papaya sabzi | healthy papaya tarkari vegetable | with 37 amazing images.
papaya tarkari recipe | Bengali style raw papaya sabzi | healthy papaya tarkari vegetable is a unique sabzi made with raw papaya and tomatoes. Learn how to make Bengali style raw papaya sabzi.
To make papaya tarkari, heat the oil in a kadhai and add the panch phoron seeds and bayleaf. When the seeds crackle, add the tomatoes, green chillies, turmeric powder, chilli powder and ginger paste and sauté on a medium flame for 2 minutes. Add the papaya, salt and 1¼ cups of water, mix well and cook on a medium flame for 20 to 25 minutes or all the water dries up and the papaya gets cooked. Serve hot.
The humble papaya has a great many followers today, thanks to its nutritional benefits. It not only ensures an ample dose of vitamins, it also improves metabolism and keeps the body clean and fit. Papaya tarkari is a way in which you can include the raw form also in your diet.
This healthy papaya tarkari vegetable has appreciable amounts of vitamin A and vitamin C , both the nutrients which act as antioxidants. Together they can promote healthy vision, skin and hair. They can work wonders to boost immunity and fight diseases as well. Heart patients, weight-watchers and diabetics can enjoy this sabzi as a part of their meal. Small quantities of fibre from this sabzi can be beneficial for the gut too.
Here raw papaya is flavoured simply with tomatoes, ginger and chilli, and tempered aromatically with panch phoron. You will love the traditional yet refreshingly light flavours of this Bengali style raw papaya sabzi.
Tips for papaya tarkari. 1. If you wish, you can replace, panch phoron seeds with cumin seeds. 2. Serve papaya tarkari with roti.
Enjoy papaya tarkari recipe | Bengali style raw papaya sabzi | healthy papaya tarkari vegetable | with step by step photos.
Papaya Tarkari, Raw Papaya Sabzi recipe - How to make Papaya Tarkari, Raw Papaya Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Papaya Tarkari
3 cups raw papaya cubes
2 tsp oil
1 tsp panch phoron seeds
1 bay leaf (tejpatta)
1/2 cup chopped tomatoes
1 tsp finely chopped green chillies
1 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp ginger (adrak) paste
salt to taste
For papaya tarkari
- For papaya tarkari
- To make {span class="bold1"}papaya tarkari{/span}, heat the oil in a kadhai and add the panch phoron seeds and bayleaf.
- When the seeds crackle, add the tomatoes, green chillies, turmeric powder, chilli powder and ginger paste and sauté on a medium flame for 2 minutes.
- Add the papaya, salt and 1¼ cups of water, mix well and cook on a medium flame for 20 to 25 minutes or all the water dries up and the papaya gets cooked.
- Serve the {span class="bold1"}papaya tarkari{/span} hot.
Handy tip :
- Handy tip :
- Panch phoron seeds is a mix of ½ tsp each of mustard seeds, cumin seeds, fennel seeds, nigella seeds (kalonji) and fenugreek seeds.
like papaya tarkari
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what is papaya tarkari made off?
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what is papaya tarkari made off? Bengali style papaya vegetable is made from cheap and easily available ingredients in India such 3 cups raw papaya cubes, 2 tsp oil, 1 tsp panch phoron seeds, 1 bayleaf (tejpatta), 1/2 cup chopped tomatoes, 1 tsp finely chopped green chillies, 1 tsp turmeric powder (haldi), 1 tsp chilli powder, 1 tsp ginger (adrak) paste and salt to taste. See below image of ingredients of papaya tarkari.
how to make raw papaya cubes
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This is what raw green papaya looks like.
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Wash it and peel. You can use a grater or knife. Note that first chop a small part off the front of the papaya off and with that rub it on the area where you cut it from. This is to prevent the raw papaya from turning black.
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Cut the raw papaya in half.
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Cut each half into 3 long pieces.
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Remove the white seeds and scrape out a little of the top white portion of the papaya.
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Chop into cubes.
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Raw papaya cubes to be used in sabzis.
benefits of raw papaya
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Raw papaya is picked when it is unripe and thus it has more enzymes than the ripe papaya. Its enzyme papain acts as an antioxidant and helps protect the heart. This enzyme is also known and aid in digestion. It is known as a laxative and helps to relieve constipation. It helps to cleanse our body, reduce the toxin level and delays the onset of ageing. It is exceptionally a good source of vitamin A – a nutrient which is necessary for good vision and a glowing skin. With plentiful of vitamin C, raw papaya is an immune boosting vegetable too. Being low on calorie count, it is a boon for weight watchers. Its phytochemicals compounds possess anti-inflammatory properties.
how to make panch phoron?
- panch phoron recipe | Bengali panch phoron masala | healthy Bengali 5 spice mixture is a basic Bengali spice mix. There is no roasting or grinding to make the Bengali panch phoron masala. It is just a combination of five seeds namely cumin seeds, mustard seeds, fenugreek seeds, fennel seeds and nigella seeds which is always mixed and kept ready for tempering to make in Bengali sabzis.
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To make panch phoron recipe | Bengali panch phoron masala | healthy Bengali 5 spice mixture | in a small glass bowl, put 1 tbsp cumin seeds (jeera).
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Add 1 tbsp mustard seeds ( rai / sarson).
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Add 1 tbsp fenugreek (methi) seeds.
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Add 1 tbsp fennel seeds (saunf).
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Add 1 tbsp nigella seeds (kalonji).
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Mix well. Use panch phoron | Bengali panch phoron masala | healthy Bengali 5 spice mixture | as required. Store in an air-tight container. See detailed recipe of Bengali panch phoron masala.
making papaya tarkari
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To make papaya tarkari recipe | Bengali style raw papaya vegetable | healthy papaya tarkari vegetable | heat 2 tsp oil in a kadhai.
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Add 1 tsp panch phoron seeds. See above for step by step recipe of panch phoron.
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Add 1 bayleaf (tejpatta).
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Cook for a few seconds and let the seeds crackle.
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Add 1/2 cup chopped tomatoes.
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Add 1 tsp finely chopped green chillies.
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Add 1 tsp turmeric powder (haldi).
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Add 1 tsp chilli powder.
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Add 1 tsp ginger (adrak) paste.
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Sauté on a medium flame for 2 minutes.
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Add 3 cups raw papaya cubes.
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Add salt to taste. We added 1/2 tsp salt.
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Add 1 1/4 cups of water.
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Mix well.
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Cover and cook on a medium flame for 20 to 25 minutes, while stirring occasionally.
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This is how the sabzi looks like after cooking.
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Put in a serving bowl.
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Serve papaya tarkari | Bengali style raw papaya vegetable | healthy papaya tarkari vegetable | hot.
tips for papaya tarkari
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If you wish, you can replace panch phoron seeds with cumin seeds.
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Serve papaya tarkari with roti.
health benefits of papaya tarkari
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Papaya Tarkari – rich in antioxidants.
- Raw papaya with its vitamin C and vitamin A content can help in boosting immunity.
- Tomatoes too add lycopene, an antioxidant.
- It can also help in adding glow to skin.
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The fibre from this sabzi can be beneficial in achieving your weight loss target.
| Energy | 60 cal |
| Protein | 0.8 g |
| Carbohydrates | 8.3 g |
| Fiber | 1.2 g |
| Fat | 2.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 790.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.3 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 65.1 mg |
| Folic Acid | 5.8 mcg |
| Calcium | 27.2 mg |
| Iron | 0.6 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 8.8 mg |
| Potassium | 100.9 mg |
| Zinc | 0 mg |
Thank you Ma''am for providing simple recipe for everyday cooking.i mostly follow your recipe !Once again thank you for helping those who try to balance between work n home.
I tried this yesterday with same measurements and it was very tasty with such easy preparation, me and my husband both liked it a lot