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A classic Odia prawn curry where tender prawns are simmered in a tangy and pungent mustard-based gravy. This flavorful dish from Odisha brings a unique coastal taste to your table, best enjoyed with steamed rice.
For 4 servings
Marinate Prawns & Prepare Mustard Paste
Shallow-Fry Prawns & Potatoes
Prepare the Gravy Base
A classic Odia prawn curry where tender prawns are simmered in a tangy and pungent mustard-based gravy. This flavorful dish from Odisha brings a unique coastal taste to your table, best enjoyed with steamed rice.
This odia recipe takes 45 minutes to prepare and yields 4 servings. At 354.85 calories per serving with 29.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Masalas
Simmer and Finish the Curry
Serve
Enhance the curry by adding other vegetables like drumsticks (sajana chhuin), eggplant (baigana), or raw banana (kancha kadali). Add them along with the potatoes.
For a richer, milder gravy, add 1/4 cup of coconut milk or a paste of 1 tablespoon of cashews along with the water. This variation is popular in some coastal regions.
This mustard-based gravy works wonderfully with fish as well. You can substitute prawns with firm fish like Rohu (Rohi Macha) or Catla (Bhakura Macha) to make Macha Jhola.
Prawns are packed with high-quality protein, which is essential for building and repairing tissues, muscle development, and overall body function.
Ingredients like turmeric (containing curcumin), ginger, and mustard seeds have natural anti-inflammatory properties that can help reduce inflammation in the body.
The use of mustard oil provides monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
The key is to not over-grind or over-cook it. Grind the mustard seeds with a green chili and a pinch of salt to reduce bitterness. When cooking, add the paste to the pan and sauté for only 1-2 minutes until fragrant. Overcooking will release bitter compounds.
Yes, for a traditional 'niramish' or sattvic version, you can skip the onion and ginger-garlic paste. The flavor will be more focused on the pungent mustard and tomatoes. You might want to add a pinch of asafoetida (hing) to the tempering for aroma.
Chingudi Jhola can be a healthy dish. Prawns are an excellent source of lean protein and selenium. Mustard oil contains heart-healthy monounsaturated and polyunsaturated fats. However, it contains a moderate amount of oil and potatoes, so portion control is key for a balanced diet.
One serving of Chingudi Jhola (approximately 360g) contains around 350-450 calories. The exact count depends on the size of the prawns, the amount of oil used, and the size of the potato.
Leftover Chingudi Jhola can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave. Avoid boiling it vigorously, as it can make the prawns tough.
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