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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.
Prepare the Tempering (Tadka)
Cook the Tomatoes
Sweeten and Simmer
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.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 118.32 calories per serving with 1.36g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Cool and Serve
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.
Add a pinch of red chili powder along with the turmeric for extra heat.
For a different flavor profile, you can add 1-2 cloves of finely chopped garlic to the tempering after the panch phoran splutters.
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.
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.
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.
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.
One serving of Bilahi Tok (approximately 1/4 cup or 95g) contains around 80-100 calories, primarily from the mustard oil and jaggery.
Yes, in moderation, Bilahi Tok is quite healthy. Tomatoes are rich in lycopene and Vitamin C. The spices in panch phoran offer digestive benefits, and turmeric is a known anti-inflammatory. It is also low in fat and plant-based.
Yes, you can substitute jaggery with an equal amount of brown sugar or regular white sugar. However, jaggery provides a more traditional, earthy sweetness and depth of flavor.
Once completely cooled, you can store Bilahi Tok in a clean, airtight glass jar in the refrigerator for up to one week.
Bilahi Tok is a versatile condiment. It is traditionally served as part of an Assamese thali with plain rice (bhaat), dal (dail), and a vegetable stir-fry (bhaji). It also pairs wonderfully with parathas, rotis, and even as a spread for sandwiches.
This recipe goes great with these complete meals
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