Stir-Fried Mixed Vegetables with Panch Phoron

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A vibrant Bangladeshi-style stir-fry featuring mixed vegetables tempered with the fragrant five-spice blend Panch Phoron for a unique aromatic flavor. This Bangladeshi-inspired vegetarian recipe (gluten-free), ready in about 25 minutes, pairs mustard oil, Panch Phoron (Bengali five-spice mix), garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 140 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Bangladeshi cuisine 140 cal/serving

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Ingredients

2 tbsp mustard oil
1 tsp Panch Phoron (Bengali five-spice mix)
3 garlic cloves, minced
1 green chili, sliced
1 medium carrot, sliced into thin rounds
1 cup green beans, trimmed and cut into 1-inch pieces
1 cup cauliflower florets
1 medium potato, diced into 1/2-inch cubes
1 tsp salt
1/4 cup water
2 tbsp fresh coriander leaves, chopped

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Instructions

Step 1: Heat 2 tbsp mustard oil in a large wok or skillet over medium heat until shimmering.
Step 2: Add 1 tsp Panch Phoron seeds and toast in the oil for 30 seconds until they start to crackle and release their aroma.
Step 3: Stir in 3 minced garlic cloves and 1 sliced green chili, sautéing for 1 minute until fragrant but not browned.
Step 4: Add 1 medium sliced carrot, 1 cup green beans cut into 1-inch pieces, 1 cup cauliflower florets, and 1 medium diced potato; toss to coat with the spices.
Step 5: Season with 1 tsp salt and stir-fry the vegetables for 5 minutes over medium-high heat.
Step 6: Pour in 1/4 cup water, cover the pan, and cook for 8 minutes until the vegetables are tender but still crisp.
Step 7: Remove the lid, increase heat to high, and stir-fry for an additional 2 minutes to evaporate excess moisture.
Step 8: Garnish with 2 tbsp chopped fresh coriander leaves and serve hot as a side dish or with plain rice.