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A rustic and smoky roasted tomato mash from Bihar, flavored with pungent mustard oil, fresh chilies, and garlic. This simple side dish is the perfect accompaniment to litti, sattu paratha, or plain dal and rice.
For 4 servings
Roast the Tomatoes
Prepare the Chokha Base
Combine and Flavor
A rustic and smoky roasted tomato mash from Bihar, flavored with pungent mustard oil, fresh chilies, and garlic. This simple side dish is the perfect accompaniment to litti, sattu paratha, or plain dal and rice.
This bihari recipe takes 25 minutes to prepare and yields 4 servings. At 94.75 calories per serving with 2.13g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Rest and Serve
Roast one medium-sized eggplant (baingan) along with the tomatoes. Peel and mash it with the tomatoes for a classic combination.
Add 2 boiled and mashed potatoes to the tomato mixture for a heartier version of the chokha.
Add 1/4 teaspoon of crushed red chili flakes or a finely chopped dry red chili for extra heat.
Squeeze a teaspoon of fresh lemon juice at the end for a tangy finish.
Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps protect cells from damage and may reduce the risk of chronic diseases.
The allicin in raw garlic, combined with the healthy monounsaturated and polyunsaturated fats in mustard oil, can help lower bad cholesterol levels and support overall cardiovascular health.
Ginger and garlic are known for their potent anti-inflammatory compounds, which can help reduce inflammation in the body and alleviate symptoms of related conditions.
The raw onion, garlic, and ginger in this dish provide essential vitamins and compounds that help strengthen the immune system and fight off infections.
Yes, Tamatar Chokha is very healthy. It's made with fresh, whole ingredients. Tomatoes are rich in lycopene, an antioxidant. The raw garlic, ginger, and onion have anti-inflammatory and immunity-boosting properties. It's also low in calories and fat.
One serving of Tamatar Chokha (about 1/2 cup or 220g) contains approximately 80-100 calories, primarily from the tomatoes and mustard oil. It's a light and nutritious side dish.
If you don't have a gas stove, you can roast tomatoes under the broiler in your oven. Place them on a baking sheet and broil on high, turning them until all sides are charred. You can also roast them on an outdoor grill for an excellent smoky flavor.
The pungent flavor of raw mustard oil is the signature taste of authentic Tamatar Chokha. While you can substitute it with another oil, it will significantly change the flavor profile of the dish. For the true Bihari experience, mustard oil is highly recommended.
You can store leftover chokha in an airtight container in the refrigerator for up to 2 days. The flavors will intensify, but it's best enjoyed fresh or within a day.
Tamatar Chokha is a classic accompaniment to Litti, a traditional Bihari dish. It also pairs wonderfully with Sattu Paratha, plain parathas, or a simple meal of dal, rice, and roti.
This recipe goes great with these complete meals
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