Panch Phoron (Bengali Five-spice)

Nestled in the spice and herb cabinet here in the house I am staying are mysterious relic jars and containers left behind by previous tenants. Last week I discovered one relatively large glass jar half full of a colorful medley of seeds, and on the lid was written Panch Puran. India leaped out as I opened the lid. The aromas stirred my child's culinary curiosities and excitements. In an instant, a fireworks shower of creative visions appeared of how this fantastic assembly of seeds would become an intimate part of my foodie ways.

What is Panch Phoran?
Panch Phoron Ingredients:
1 part nigella (Kalonji or black onion) seeds
1 part black mustard seeds
1 part fenugreek seeds
1 part fennel seeds
1 part cumin seeds

Preparation: Combine all spices in a jar, store away from heat and light.


The Epicentre Encyclopedia of Spices describes Panch Phoron as follows:

The distinct aroma of Bengali cuisine is mostly due to the blend of spices known as panch phoron, or perhaps some other variation on this name (see below). Panch means "five" and phoron is "flavour" or "spice", hence the common translation Bengali Five-Spice". Panch phoron is a colourful blend of flavourful seeds: the green of fennel seed, black mustard seeds, nigella seeds, golden fenugreek seeds and buff-coloured cumin seeds. Some variations may substitute anise for the fennel seeds or wild mustard for cumin, radhuni seed for mustard, and possibly black cumin for nigella. Generally the ingredients are added in equal proportions, though this can vary according to taste.

Panch phoron is usually fried in oil or ghee before adding anything else to the pot, flavouring the oil and releasing the aroma of the oils in the seeds and causing them to pop in the pan. Other ingredients are added at this point, the mixture adding sweetness and bringing forward the flavours of vegetables, fish or lentils.

Raw Cuisine Ideas
There are many recipies out there on the Internet that use this seed mix in the traditional way of quick frying them in oil in a hot wok. However good this may taste, it does not appeal to my increasing shift to eating raw foods. In fact, I believe that the traditional way of frying these seeds until they pop is a sure way to destroy the nutritive and medicinal values. Worse yet, as with any food, subjecting these seeds to a high heat will certainly transmute otherwise healthy substances into nasty carcinogens - i.e. cancer causing substances. Notice below in the Ponch Phoran and Health section the mention of omega-6 and volatile oils... Do you really want to over-heat these and destroy their molecular form, and hence their benefits?

Now I want to take a moment to emphasize that being a raw foodist does not mean that all your food must be cold! Throughout my postings, I will re-emphasize this point over and over to encourage people who are considering becoming vegan raw foodists, so that they are not discouraged by thinking everything "raw" must be served cold. This just simply is not the case.

As a raw foodist, I have discovered that it is relatively simple to achieve a more potent use of spices and herbs simply through grinding and pulverizing them just before adding them to a dish. Using a $20 Krups Fast Touch pulverizing grinder, one that you dedicate for seeds, grains, herbs and spices, does a great job. The added technique of rapidly pulsing and gently shaking the grinder will result in a fluffy and evenly ground mixture. With a little practice, you will intuitively produce mixtures as course or fine as you wish. Let me continue by sharing some of my applications over the last several days.

Imagine using your grinder to pulverize some panch phoron seed mix along with raw sesame seeds, flax seeds, and coarse celtic sea salt. Put the mixture in a little sauce pan and add a little water, raw unrefined organic oil, maybe some umeboshi plum vinegar and then briefly warm the mixture to be no hotter than 104 Fahrenheit (40 Celsius)... warm to the touch... still raw. Yet you still get the benefit of encouraging the release of the nutritive medicines from the seeds into the liquid through a slow, gentle and short-lived heat.

This tasty nutritive sauce can now be added to your raw soup, or ladled over finely slivered raw veggies or salads, sprouts, sprouted grains, beans or quinoa, or even fresh slices of tropical fruit, like a ripe mango! Also, if you're like me, you do embark on some cooked foods as a base from time to time like organic whole-grain rice or organic pasta made from rice, artichoke or buckwheat, or some other low gluten seed or grain. Top your cooked grain or pasta with a sauce, and sprinkle a bit of freshly powdered panch phoron on top.

I have been increasingly enjoying experiments with curries, masalas, and am now delighted to have discovered yet another treat from the East India, Bangladesh region of ancient medicinal and culinary wisdom.

Panch Phoran and Health
The five types of spices used in panch phoran have significant health benefits too.

Cumin Seeds:

• Cumin seeds have a beneficial effect on the digestive system.
• Research in animals has indicated that cumin may stimulate the secretion of pancreatic enzymes, important factors in proper digestion and nutrient assimilation. As with other carminative spices, cumin's digestive stimulating effects are due to its volatile oils.
• Cumin seeds may also have anticancer properties.
• Cumin has shown to enhance liver's detoxification enzymes.
• See also: http://www.herbreference.com/cumin.html

Mustard Seeds:

• Mustard is a good source of selenium and magnesium. Selenium helps people with asthma and rheumatoid arthritis while magnesium lowers high blood pressure, reduces migraines and also prevents heart attack.
• Mustard seeds are also a good source of omega-3 fatty acids as well as iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber.
• The essential oil Tocopherols present in mustard inhibits growth of certain yeasts, molds, and bacteria, enabling mustard to function as a natural preservative.
• See also http://www.herbreference.com/mustard_seeds.html

Fenugreek Seeds:

• The seeds of the fenugreek plant are known to be great cleansers of the system.
• They are have a beneficial impact on the digestive tract, stomach, respiratory infections, blood sugar and diabetes.
• It also reduces cholesterol.
• Traditional Chinese Medicine recommends fenugreek for treating arthritis and asthma.
• When looking for this, it may be labeled as Methi.
• See also http://www.herbreference.com/fenugreek.html

Fennel Seeds:

• Fennel acts as a digestive, appetite enhancer.
• It is considered very marginally diuretic.
• The seeds are supposedly laxative and an aphrodisiac.
• Fennel seed is also lends itself to excellent respiratory tonics.
• Fennel is very effective in reducing acidity.
• Fennel is very popular spice in india available at any indian spice shop.
• See also http://www.herbreference.com/fennel_seed.html

Nigella / Kalonji Seeds / Black Onion Seeds:

• Kalonji seeds have been know to have many healing properties including migraine, chronic colds, palpitations, alopecia, asthma, bee stings, paralysis, amnesia, skin disorders, facial palsy, earache and respiratory diseases.
• It is also known to benefit the stomach because of its anti-bacterial properties.
• See also http://www.herbreference.com/nigella.html

Other Names

Panch phora, panch puran, panchpuran, punch poran, punch puram, punchpuram

See Also
http://en.wikipedia.org/wiki/Panch_phoron
http://www.copperwiki.org/index.php?title=Panch_phoran

~ Namaste