Bilahi Tenga
A light Assamese tomato curry with a bright tang and gentle warmth. Soft tomatoes are cooked with a simple panch phoron tempering, making a comforting side that pairs beautifully with plain rice.
For 4 servings
- prep
Prep the tomatoes and chili.
Cut the tomatoes into medium wedges and slit the green chili. Keep the chopped cilantro ready for the end.
- temper · ~1 min
Make the tempering.
1.Heat mustard oil in a pan over medium heat until it loosens and shimmers.2.Add panch phoron and let it crackle for 20 to 30 seconds.3.Add the slit green chili and stir briefly.TIPDo not let the spice mix burn, or the curry will taste bitter. - saute · ~7 min
Cook the tomatoes.
1.Add the tomato wedges to the pan and mix well with the tempered spices.2.Add turmeric powder and salt.3.Cook for 5 to 7 minutes, stirring now and then, until the tomatoes soften and start breaking down. - simmer · ~10 min
Simmer the curry.
Pour in the water and bring the mixture to a gentle simmer. Cook for 8 to 10 minutes until the tomatoes are pulpy and the gravy is light and tangy.
- garnish
Garnish with cilantro.
- serve
Serve hot with plain rice.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Heat the mustard oil until it just shimmers to mellow its raw sharpness before adding panch phoron.
- 2Let the panch phoron crackle briefly, but pull back the heat if the fenugreek starts darkening too fast.
- 3Use ripe, slightly soft tomatoes so they collapse into the light broth without needing extra souring agents.
- 4Do not over-reduce the curry; Bilahi Tenga is meant to have a thin, light, tangy gravy.
- 5Slit the green chilies instead of chopping them if you want aroma and gentle heat without too much spice in every bite.
- 6Add cilantro only at the end so the fresh herbal note stays bright against the cooked tomato tang.
- 7This curry tastes even better after a short rest of 10 minutes, when the tempered spices settle into the tomato broth.
Adapt it for your goals.
Low-oil
Use slightly less mustard oil for a lighter everyday version, while still keeping enough for the tempering to carry the panch phoron flavor.
spicierSpicier
Add one extra slit green chili or lightly crush the chilies before simmering for a sharper, more assertive heat.
garlicGarlic
Add a few lightly crushed garlic cloves after the panch phoron for a homestyle variation with deeper savory notes.
with fishWith-fish
Simmer in lightly fried fish pieces near the end for a heartier Assamese-style tenga that can be served as a main dish.
Why this is on our healthy list.
Tomato-Rich and Light
This dish is built around tomatoes, which provide a fresh, light base and plenty of vegetable goodness without a heavy gravy.
Lower-Fat Cooking Style
With only a small amount of oil and a water-based broth, Bilahi Tenga stays lighter than many richer curries.
Digestive Spice Tempering
Panch phoron and green chili add flavor in small amounts, helping the curry feel lively and appetizing without relying on cream or butter.
Frequently asked questions
Fresh ripe tomatoes are best for the clean, bright taste, but canned tomatoes can work in a pinch. Choose whole or chunky ones and simmer a little longer to round out the flavor.
