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Teetor Tenga Recipe | CraftMyMeals | CraftMyMeals

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Teetor Tenga

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nut-free

soy-free

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mediterranean

Teetor Tenga

Popularity

1.0

Taste Score:4/10

A classic Assamese sour curry featuring bitter gourd and potatoes in a light, tangy broth. This unique dish, known for its palate-cleansing properties, offers a beautiful balance of bitter and sour flavors, best enjoyed with steamed rice.

Prep15m

Cook25m

Servings4

Serving:1 cup

189 cal

Ingredients

For 4 servings

250 g Bitter Gourd (About 2 medium, sliced into thin rounds)
200 g Potato (About 2 medium, peeled and cut into 1-inch cubes)
4 tbsp Mustard Oil
1 tsp Panch Phoron (Bengali five-spice mix)
2 Green Chili (Slit lengthwise)
0.5 tsp Turmeric Powder
1 large Tomato (Finely chopped)
1 tsp Salt (Or to taste)
3 cup Water
3 tbsp Lemon Juice (Freshly squeezed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)

Nutrition per Serving

189

Calories

Protein

15g

Carbs

Instructions

1
Prepare Vegetables
- Wash the bitter gourd, trim the ends, and slice into thin rounds.
- Peel the potatoes and cut them into 1-inch cubes.
- Finely chop the tomato and slit the green chilies lengthwise.
2
Fry the Bitter Gourd
- Heat 3 tablespoons of mustard oil in a kadai or pan over medium-high heat until it's lightly smoking.
- Carefully add the sliced bitter gourd and a pinch of salt. Fry for 7-9 minutes, stirring occasionally, until the slices are golden brown and crisp at the edges.
- Using a slotted spoon, remove the fried bitter gourd and set aside on a plate.
3
Temper Spices & Sauté Potatoes
- In the same pan, add the remaining 1 tablespoon of mustard oil if needed.
- Once hot, add the panch phoron and let the seeds crackle and become fragrant, about 30 seconds.

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15 min

102cal

8gprotein

About This Teetor Tenga Recipe

This indian recipe takes 40 minutes to prepare and yields 4 servings. At 188.84 calories per serving with 2.29g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

14g

Fat

Fiber4g

Sodium593mg

Potassium547mg

Phosphorus66mg

Know more about our calculations

Add the slit green chilies and sauté for another 10 seconds.

Add the cubed potatoes and turmeric powder. Mix well to coat and cook for 2-3 minutes.

Build and Simmer the Curry

Stir in the chopped tomatoes and the rest of the salt. Cook for 3-4 minutes until the tomatoes soften and turn mushy.
Pour in 3 cups of water and bring the mixture to a vigorous boil.
Reduce the heat to a simmer, cover the pan, and cook for 10-12 minutes, or until the potatoes are completely tender when pierced with a fork.

Finish the Tenga

Gently stir the fried bitter gourd back into the curry.
Turn off the heat and stir in the fresh lemon juice.
Let the curry rest for a minute for the flavors to meld. Avoid boiling after adding lemon juice to prevent excess bitterness.

Garnish and Serve

Garnish with freshly chopped coriander leaves.
Serve Teetor Tenga hot with steamed rice for an authentic Assamese meal.

Pro Tips

1For the most authentic flavor, heat the mustard oil until it's slightly smoking to mellow its pungent taste.
2Frying the bitter gourd until crisp is crucial for reducing its bitterness and adding a delightful texture to the curry.
3Do not over-boil the curry after adding lemon juice, as it can make the dish taste more bitter.
4To further reduce bitterness, you can rub the sliced bitter gourd with salt, let it sit for 15-20 minutes, then squeeze out the bitter juices and rinse before frying.
5This dish is meant to have a thin, soupy consistency. Adjust the water quantity if you prefer it thicker or thinner.
6For a more traditional souring agent, you can use a few slices of soaked ou tenga (elephant apple) or 1-2 tablespoons of tamarind pulp instead of lemon juice.

Recipe Variations

Protein Boost

Add 100g of small, fried fish (like 'mourola maach') or a quarter cup of boiled and lightly mashed masoor dal along with the fried bitter gourd for a heartier version.

Souring Agent

Replace lemon juice with 1-2 tablespoons of tamarind pulp or a few pieces of dried mango (aam anshi) for a different tangy profile.

Vegetable Addition

Include other vegetables like drumsticks (sajna) or ridge gourd (jika) along with the potatoes for added texture and nutrients.

Health Benefits

✨

Aids Digestion

The light, soupy consistency and the properties of bitter gourd and spices like fenugreek in panch phoron can help stimulate digestive enzymes, making it easy on the stomach.

❤️

Blood Sugar Regulation

Bitter gourd contains compounds that have been shown to have a glucose-lowering effect, making this dish particularly beneficial for those managing blood sugar levels.

✨

Rich in Antioxidants

Turmeric, tomatoes, and bitter gourd are packed with antioxidants that help combat oxidative stress and inflammation in the body.

✨

Hydrating and Cleansing

As a light, water-based curry, Teetor Tenga is hydrating. It's traditionally considered a palate cleanser, perfect for summer meals or to start a large feast.

Frequently Asked Questions

Is Teetor Tenga healthy?

Yes, Teetor Tenga is very healthy. It is a light, low-calorie curry made with minimal oil. Bitter gourd is renowned for its health benefits, including aiding in blood sugar management, while turmeric provides anti-inflammatory properties.

How many calories are in one serving of Teetor Tenga?

A single serving of Teetor Tenga contains approximately 120-150 calories, making it a light and healthy main course. The exact count can vary based on the amount of oil used and the size of the vegetables.

How can I reduce the bitterness of the bitter gourd?

The primary method is to fry the bitter gourd slices until they are golden and crisp, which significantly mellows the bitterness. You can also rub the slices with salt, let them rest for 20 minutes, squeeze out the liquid, and rinse before frying.

What is Panch Phoron and can I substitute it?

Panch Phoron is a traditional Bengali five-spice blend containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. If you don't have it, you can make a quick substitute by mixing equal amounts of cumin seeds, mustard seeds, and fenugreek seeds.

Can I make this curry ahead of time?

You can, but it's best served fresh as the fried bitter gourd will lose its crispness upon refrigeration. If you must make it ahead, store it before adding the lemon juice and fried bitter gourd. Reheat the base curry, then add the gourd and lemon juice just before serving.

Why is my curry too bitter?

This could be due to a few reasons: the bitter gourd wasn't fried enough, the curry was boiled after adding lemon juice, or the specific variety of bitter gourd used was exceptionally bitter. A tiny pinch of sugar can help balance the flavors if needed.