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A rustic and flavorful curry from Bihar made with ridge gourd and chana dal in a pungent mustard and garlic paste. This unique dish offers a delightful spicy and tangy taste, perfect with steamed rice.
For 4 servings
Prepare Ingredients & Spice Paste
Sauté Aromatics and Dal
Cook the Curry
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A rustic and flavorful curry from Bihar made with ridge gourd and chana dal in a pungent mustard and garlic paste. This unique dish offers a delightful spicy and tangy taste, perfect with steamed rice.
This bihari recipe takes 45 minutes to prepare and yields 4 servings. At 273.58 calories per serving with 8.79g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer and Finish
This recipe works well with other gourds like sponge gourd (nenua) or bottle gourd (lauki). You can also add a peeled and cubed potato along with the ridge gourd for a heartier version.
For a gravy-based curry, increase the water to 1-1.5 cups and simmer until the vegetables are cooked. You can also add a tablespoon of tomato puree for a richer gravy.
For a different flavor profile, you can add 1/4 teaspoon of asafoetida (hing) with the panch phoran and 1/2 teaspoon of amchur (dry mango powder) at the end for extra tanginess.
Both ridge gourd and chana dal are excellent sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Chana dal provides a significant amount of plant-based protein, which is essential for muscle repair, growth, and overall body function, making this dish a great choice for vegetarians and vegans.
The use of turmeric, ginger, garlic, and mustard seeds provides powerful anti-inflammatory compounds that can help reduce inflammation in the body and support overall wellness.
Ridge gourd has a high water content and is low in calories, making it a hydrating and weight-loss-friendly vegetable that adds volume to the meal without adding significant calories.
One serving of Jikaur Aanja contains approximately 210-230 calories, making it a relatively light and healthy main dish. The calorie count can vary based on the amount of oil used.
Yes, it is a very healthy dish. It's rich in dietary fiber from ridge gourd and chana dal, provides plant-based protein, and contains beneficial compounds from spices like turmeric and mustard seeds. It is a well-balanced vegetarian meal.
Mustard paste can turn bitter if you over-grind it or if the mustard seeds are old. Grind the seeds with a little water just until a smooth paste is formed. Soaking the seeds in warm water for 15 minutes before grinding can also help reduce bitterness.
Yellow mustard seeds are traditionally used for their milder, tangy flavor. Black mustard seeds are much more pungent and can make the dish quite sharp or even bitter if not used carefully. It's best to stick to yellow mustard seeds for this recipe's authentic taste.
Jikaur Aanja pairs beautifully with hot steamed rice, which soaks up the flavors of the semi-dry curry. It also goes well with phulkas, rotis, or parathas.