Teetor Tenga
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.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
- a.Prepare Vegetables
- b.Wash the bitter gourd, trim the ends, and slice into thin rounds.
- c.Peel the potatoes and cut them into 1-inch cubes.
- d.Finely chop the tomato and slit the green chilies lengthwise.
- 2
Step 2
- a.Fry the Bitter Gourd
- b.Heat 3 tablespoons of mustard oil in a kadai or pan over medium-high heat until it's lightly smoking.
- c.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.
- d.Using a slotted spoon, remove the fried bitter gourd and set aside on a plate.
- 3
Step 3
- a.Temper Spices & Sauté Potatoes
- b.In the same pan, add the remaining 1 tablespoon of mustard oil if needed.
- c.Once hot, add the panch phoron and let the seeds crackle and become fragrant, about 30 seconds.
- d.Add the slit green chilies and sauté for another 10 seconds.
- e.Add the cubed potatoes and turmeric powder. Mix well to coat and cook for 2-3 minutes.
- 4
Step 4
- a.Build and Simmer the Curry
- b.Stir in the chopped tomatoes and the rest of the salt. Cook for 3-4 minutes until the tomatoes soften and turn mushy.
- c.Pour in 3 cups of water and bring the mixture to a vigorous boil.
- d.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.
- 5
Step 5
- a.Finish the Tenga
- b.Gently stir the fried bitter gourd back into the curry.
- c.Turn off the heat and stir in the fresh lemon juice.
- d.Let the curry rest for a minute for the flavors to meld. Avoid boiling after adding lemon juice to prevent excess bitterness.
- 6
Step 6
- a.Garnish and Serve
- b.Garnish with freshly chopped coriander leaves.
- c.Serve Teetor Tenga hot with steamed rice for an authentic Assamese meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 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.
Adapt it for your goals.
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 AgentSouring 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 AdditionVegetable Addition
Include other vegetables like drumsticks (sajna) or ridge gourd (jika) along with the potatoes for added texture and nutrients.
Why this is on our healthy list.
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
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.