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A traditional Odia curry featuring tender ash gourd simmered in a pungent and tangy mustard seed paste. This simple, flavorful dish is a staple in Odia households and pairs perfectly with steamed rice.
Prepare the mustard paste: In a grinder jar, combine the black mustard seeds, garlic cloves, and green chilies. Add 3 tablespoons of water and grind to a smooth, fine paste. Set aside. For easier grinding, you can soak the mustard seeds in warm water for 15 minutes beforehand.
Heat the mustard oil in a kadai or deep pan over medium-high heat until it just begins to smoke, then reduce the heat to medium.
Add the pancha phutana and broken dried red chilies to the hot oil. Allow them to splutter for about 30 seconds until fragrant.
Carefully add the cubed ash gourd, turmeric powder, and salt. Sauté for 2-3 minutes, ensuring the gourd is well-coated with the spices.
Pour in 1 cup of water. Bring the mixture to a boil, then reduce the heat to low, cover the pan, and simmer for 10-12 minutes, or until the ash gourd is tender but still holds its shape.
Stir in the prepared mustard paste and sugar. Mix gently to combine. Simmer on low heat, uncovered, for just 3-4 minutes. Do not over-boil, as this can make the mustard paste bitter.
Turn off the heat. Garnish with freshly chopped coriander leaves. Let the curry rest for 5 minutes before serving to allow the flavors to meld.
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A traditional Odia curry featuring tender ash gourd simmered in a pungent and tangy mustard seed paste. This simple, flavorful dish is a staple in Odia households and pairs perfectly with steamed rice.
This odia recipe takes 35 minutes to prepare and yields 4 servings. At 122.02 calories per serving with 2.53g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Serve hot with steamed rice.
This rai recipe works wonderfully with other vegetables. Try using an equal amount of pumpkin (kakharu), raw banana (kancha kadali), potato (alu), or a mix of vegetables.
For extra texture and protein, add a handful of fried 'badi' (sun-dried lentil dumplings) along with the tempering. You can also add boiled chickpeas.
For a thicker gravy, mix 1 tablespoon of rice flour with 2 tablespoons of water to form a slurry and add it along with the mustard paste.
Ash gourd is composed of about 96% water, making this dish incredibly hydrating and cooling for the body, which is especially beneficial in warm climates.
The high fiber content in ash gourd promotes healthy digestion and can help prevent constipation. The spices used, like those in pancha phutana, also stimulate digestive enzymes.
Mustard seeds, turmeric, and garlic are packed with antioxidants that help combat oxidative stress and inflammation in the body.
This curry is light and low in calories, making it an excellent choice for weight management and a healthy, balanced diet.
A single serving of Pani Kakharu Rai (approximately 1 cup) contains around 110-130 calories. This is an estimate and can vary based on the amount of oil used and the exact serving size.
Yes, it is a very healthy dish. Ash gourd is low in calories and high in water content, making it hydrating and good for digestion. Mustard seeds contain beneficial compounds, and using mustard oil in moderation provides healthy fats. It's a light, plant-based curry.
Bitterness in a mustard-based curry usually comes from two things: over-grinding the mustard seeds (which generates heat) or over-boiling the curry after adding the mustard paste. To avoid this, grind the paste with a little cool water and only simmer the curry for 3-4 minutes on low heat after adding the paste.
Yes, you can make a 'niramish' (no onion, no garlic) version. Simply omit the garlic when grinding the mustard paste. The flavor will be slightly different but still delicious and is a common preparation for religious occasions in Odisha.
You can store it in an airtight container in the refrigerator for up to 2 days. The flavors often deepen overnight. Reheat gently on the stovetop before serving; avoid microwaving if possible to prevent the mustard from turning bitter.