Bilahi Tok
A delightful Assamese sweet and sour tomato chutney, known as 'Bilahi Tok'. Made with ripe, juicy tomatoes and tempered with the unique aroma of panch phoran and mustard oil, this condiment strikes a perfect balance of tangy, sweet, and savory notes. It's an essential side dish that brightens up any traditional Indian meal, especially rice and dal.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Tempering (Tadka)
- b.Place a heavy-bottomed pan or kadai over medium heat. Add the mustard oil and heat it until it just begins to smoke. This step is crucial to mellow its pungent flavor.
- c.Immediately reduce the heat to low. Add the dried red chilies and the panch phoran.
- d.Allow the spices to sizzle and splutter for about 30-45 seconds until they become fragrant. Be careful not to burn them, as this will make the chutney bitter.
- 2
Step 2
- a.Cook the Tomatoes
- b.Add the finely chopped tomatoes to the pan along with the turmeric powder and salt.
- c.Stir everything well to combine with the tempered spices.
- d.Cover the pan and cook on low to medium heat for 10-12 minutes. Stir occasionally to prevent sticking. The tomatoes should break down and become very soft and mushy.
- 3
Step 3
- a.Sweeten and Simmer
- b.Uncover the pan and add the grated jaggery. Stir continuously until the jaggery dissolves completely into the tomato mixture.
- c.Using the back of your spoon or a potato masher, gently mash the tomatoes to achieve a smoother, more cohesive texture.
- d.If the chutney looks too thick, add a splash of water. Let it simmer uncovered on low heat for another 5-7 minutes, until it thickens to a jam-like consistency and you see a slight sheen of oil separating at the edges.
- 4
Step 4
- a.Cool and Serve
- b.Turn off the heat and let the Bilahi Tok cool down to room temperature. The flavors will meld and deepen as it cools.
- c.Serve as a side dish with rice, dal, and other Assamese preparations. It can be stored in an airtight container in the refrigerator.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, do not skip the mustard oil. Heating it to its smoking point is key to reducing its raw pungency.
- 2Use ripe, red, and fleshy tomatoes as they provide the best natural sweetness and color.
- 3Adjust the amount of jaggery based on the tartness of your tomatoes and your personal preference for sweetness.
- 4The chutney will thicken considerably as it cools. Stop cooking when it is slightly runnier than your desired final consistency.
- 5For a deeper flavor, you can add a pinch of roasted cumin powder at the very end.
Adapt it for your goals.
Add Dates
For a classic Assamese variation, add 3-4 chopped and pitted dates (khejur) along with the jaggery. This adds a wonderful texture and natural sweetness.
Spicier VersionSpicier Version
Add a pinch of red chili powder along with the turmeric for extra heat.
Add GarlicAdd Garlic
For a different flavor profile, you can add 1-2 cloves of finely chopped garlic to the tempering after the panch phoran splutters.
Use TamarindUse Tamarind
If your tomatoes are not very tangy, you can add 1/2 teaspoon of tamarind paste along with the jaggery to enhance the sour notes.
Why this is on our healthy list.
Rich in Antioxidants
Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps protect cells from damage and is linked to a reduced risk of certain chronic diseases.
Aids Digestion
The five spices in panch phoran—cumin, fennel, fenugreek, mustard, and nigella seeds—are known in traditional medicine to stimulate digestive enzymes and improve gut health.
Anti-inflammatory Properties
This chutney contains turmeric, which has a compound called curcumin. Curcumin is a potent anti-inflammatory agent that can help combat inflammation in the body.
Frequently asked questions
One serving of Bilahi Tok (approximately 1/4 cup or 95g) contains around 80-100 calories, primarily from the mustard oil and jaggery.