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A classic Odia mushroom curry featuring a pungent, savory gravy made from ground mustard seeds. This simple yet flavorful dish comes together quickly and pairs perfectly with steamed rice.
Prepare the Mustard Paste
Sauté Aromatics and Vegetables
A classic Odia mushroom curry featuring a pungent, savory gravy made from ground mustard seeds. This simple yet flavorful dish comes together quickly and pairs perfectly with steamed rice.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 230.34 calories per serving with 6.92g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Build the Curry Gravy
Simmer and Finish
Add 150g of cubed paneer along with the mushrooms or add a handful of fried vadi (sun-dried lentil dumplings) in the last 5 minutes of simmering.
For a richer, milder gravy, grind 1 tablespoon of poppy seeds (posto) along with the mustard seeds.
Incorporate other vegetables like green peas, bell peppers, or cauliflower florets along with the potatoes for a mixed vegetable version.
For a satvik version, omit the onion and garlic. The flavor will be different but equally delicious, relying more on the pungency of the mustard and panch phoron.
Mustard seeds, turmeric, and garlic are loaded with antioxidants that help combat oxidative stress and protect the body's cells from damage.
Mushrooms are a natural source of selenium and B-vitamins, which are essential for a healthy immune system.
The compounds in mustard seeds and turmeric, particularly curcumin, have potent anti-inflammatory effects that can benefit overall health.
The spices used in Chatu Rai, such as those in panch phoron, can help stimulate digestive enzymes, promoting better gut health.
One serving of Chatu Rai contains approximately 250-290 calories, depending on the amount of oil and the size of the vegetables used. It's a relatively light main course.
Yes, Chatu Rai is quite healthy. Mushrooms are low in calories and a good source of B vitamins and selenium. Mustard seeds have anti-inflammatory properties. Using mustard oil in moderation provides healthy fats.
Bitterness in mustard paste is common and can be caused by three things: 1) Not soaking the seeds long enough, 2) Over-grinding the seeds, which generates heat, or 3) Over-cooking the paste in the pan. Sauté the paste on low heat for just 2-3 minutes.
Absolutely! While button mushrooms are common, you can also use cremini, oyster, or shiitake mushrooms for a different texture and flavor profile.
If you don't have Panch Phoron, you can make a quick substitute by mixing equal parts of cumin seeds, fennel seeds, nigella seeds, fenugreek seeds, and mustard seeds. Alternatively, simply tempering with 1/2 tsp of cumin seeds and 1/2 tsp of mustard seeds will also work.
You can store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight, making it even tastier the next day. Reheat gently on the stovetop or in the microwave.
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