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A tangy and pungent vegetable curry from the heart of Assam, known as 'Xoriyohor Torkari'. This dish gets its unique, sharp flavor from a freshly ground mustard seed paste and is packed with seasonal vegetables. It's a comforting taste of Northeast India, traditionally served with steamed rice.
Prepare the Mustard Paste
Prepare the Vegetables
Temper Spices and Sauté Vegetables
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A tangy and pungent vegetable curry from the heart of Assam, known as 'Xoriyohor Torkari'. This dish gets its unique, sharp flavor from a freshly ground mustard seed paste and is packed with seasonal vegetables. It's a comforting taste of Northeast India, traditionally served with steamed rice.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 254.72 calories per serving with 6.29g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Add Paste and Simmer
Finish and Serve
A very popular variation is 'Masor Tenga'. Add pan-fried pieces of Rohu or other freshwater fish to the curry during the last 5-7 minutes of simmering.
Feel free to use other seasonal vegetables like raw papaya, ridge gourd (jika), drumsticks, or ash gourd.
For a less pungent curry, use a mix of 50% black mustard seeds and 50% yellow mustard seeds.
The combination of diverse vegetables, turmeric, and mustard seeds provides a powerful dose of antioxidants, which help combat oxidative stress in the body.
Mustard seeds contain glucosinolates and turmeric contains curcumin, both of which are potent anti-inflammatory compounds that can help reduce inflammation.
This curry is high in dietary fiber from vegetables like pumpkin, beans, and potatoes, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Garlic, green chilies, and various vegetables are rich in vitamins like Vitamin C and other compounds that help strengthen the immune system.
Bitterness usually comes from three things: not soaking the mustard seeds long enough, over-grinding them which generates heat, or cooking the mustard paste for too long or on high heat. Sauté the paste gently on low heat for just 1-2 minutes.
While you can use a neutral vegetable oil, mustard oil provides the signature pungent aroma and flavor that is essential to this Assamese dish. We highly recommend using it for an authentic experience.
Yes, it is very healthy. It's a plant-based dish loaded with fiber, vitamins, and minerals from the diverse vegetables. Mustard seeds themselves are known for their anti-inflammatory properties.
A single serving of this curry contains approximately 280-320 calories, making it a nutritious and moderately low-calorie main dish, especially when paired with steamed rice.
Panch Phoron is a Bengali five-spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. It's key to the flavor profile. If you can't find it, you can make your own or, in a pinch, use just cumin and mustard seeds.
Store any leftover curry in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat gently on the stovetop or in the microwave.