Pani Kakharu Rai
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.
For 4 servings
8 steps. 20 minutes total.
- 1
Step 1
- a.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.
- 2
Step 2
- a.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.
- 3
Add the pancha phutana and broken dried red chilies to the hot oil
- a.Allow them to splutter for about 30 seconds until fragrant.
- 4
Carefully add the cubed ash gourd, turmeric powder, and salt
- a.Sauté for 2-3 minutes, ensuring the gourd is well-coated with the spices.
- 5
Pour in 1 cup of water
- a.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.
- 6
Stir in the prepared mustard paste and sugar
- a.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.
- 7
Turn off the heat
- a.Garnish with freshly chopped coriander leaves. Let the curry rest for 5 minutes before serving to allow the flavors to meld.
- 8
Step 8
- a.Serve hot with steamed rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic taste, do not substitute mustard oil. Its pungent flavor is the soul of this Odia dish.
- 2The key to a non-bitter rai is to avoid over-boiling after adding the mustard paste. A gentle simmer for a few minutes is all that's needed.
- 3A small amount of sugar or jaggery is essential to balance the sharp, pungent taste of the mustard.
- 4Ensure the mustard paste is ground very finely for a smooth gravy texture.
Adapt it for your goals.
Vegetable Swap
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.
Add inAdd-in
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.
Gravy ConsistencyGravy Consistency
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.
Why this is on our healthy list.
Hydrating and Cooling
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.
Aids Digestion
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.
Rich in Antioxidants
Mustard seeds, turmeric, and garlic are packed with antioxidants that help combat oxidative stress and inflammation in the body.
Low in Calories
This curry is light and low in calories, making it an excellent choice for weight management and a healthy, balanced diet.
Frequently asked questions
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.