Panch Phoron

Serves 4 · Prep 2 min · Cook 3 min · 19 calories per serving

A classic Bengali five-spice blend used for tempering dishes, adding a unique, aromatic flavor and texture.

Why it's healthy

Panch Phoron is a blend of nutrient-dense seeds, each contributing unique health benefits. Cumin and fennel seeds are well-regarded for aiding digestion and providing antioxidants. Fenugreek seeds contain soluble fiber, which can help regulate blood sugar levels, and are a good source of iron and magnesium. Black mustard seeds offer selenium, known for its anti-inflammatory properties. Nigella seeds contain thymoquinone, a compound with potent antioxidant effects. Collectively, this blend adds significant flavor without sodium or sugar, while contributing small amounts of dietary fiber and essential minerals, supporting metabolic health and reducing inflammation.

Ingredients

• 1 tbsp cumin seeds
• 1 tbsp fennel seeds
• 1 tbsp black mustard seeds
• 1 tbsp fenugreek seeds
• 1 tbsp nigella seeds

Instructions

1. Combine all five seeds in a small bowl.
2. Mix them together until evenly distributed.
3. Store in an airtight container in a cool, dark place away from direct sunlight.
4. To use, heat oil or ghee in a pan and add about 1 teaspoon of the mix per serving. Wait for the seeds to pop and sizzle before adding other ingredients.