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A rustic and nutritious curry from Bihar, Tisi Jhor features a unique, nutty gravy made from roasted and ground flaxseeds. This traditional dish, seasoned with panch phoran and mustard oil, offers a comforting and earthy flavor that pairs perfectly with steamed rice.
For 4 servings
Roast and Grind Flaxseeds
Prepare the Spice Paste
Sauté Potatoes and Temper Spices
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A rustic and nutritious curry from Bihar, Tisi Jhor features a unique, nutty gravy made from roasted and ground flaxseeds. This traditional dish, seasoned with panch phoran and mustard oil, offers a comforting and earthy flavor that pairs perfectly with steamed rice.
This bihari recipe takes 45 minutes to prepare and yields 4 servings. At 293.94 calories per serving with 6.72g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala Base
Combine and Simmer the Curry
Garnish and Serve
Incorporate other vegetables like eggplant (baingan), drumsticks (sahjan), or bottle gourd (lauki) along with the potatoes for added texture and nutrition.
For a protein-rich version, add fried paneer cubes or boiled chickpeas towards the end of the cooking process.
The curry can be made without potatoes, focusing solely on the flaxseed gravy. It becomes a lighter side dish in this case.
Flaxseeds are one of the best plant-based sources of ALA (alpha-linolenic acid), an essential omega-3 fatty acid that supports heart health by reducing inflammation and cholesterol.
High in both soluble and insoluble fiber, flaxseeds aid in digestion, promote gut health, and help in maintaining stable blood sugar levels.
Flaxseeds are rich in lignans, which have powerful antioxidant and estrogen-like properties. These compounds may help in reducing the risk of certain types of cancer and improve overall cellular health.
Tisi Jhor is a traditional and rustic curry from the Bihari cuisine of India. 'Tisi' means flaxseeds and 'Jhor' means a thin gravy. Its defining characteristic is the nutty and earthy gravy made from roasted and ground flaxseeds.
Yes, Tisi Jhor is very healthy. Its main ingredient, flaxseeds, are a powerhouse of nutrition, rich in Omega-3 fatty acids, dietary fiber, and lignans. This dish is excellent for heart health, digestion, and provides anti-inflammatory benefits.
One serving of Tisi Jhor (approximately 1 cup or 375g) contains around 290-320 calories. The calorie count can vary based on the amount of oil and potatoes used.
While you can use other neutral oils like sunflower or vegetable oil, mustard oil is highly recommended for its pungent, sharp flavor, which is authentic to Bihari cuisine and complements the nuttiness of the flaxseeds perfectly.
Lumps form if the flaxseed powder is added directly to the hot masala. To prevent this, always mix the flaxseed powder with about 1 cup of room temperature water to form a smooth, thin paste (slurry) before adding it to the pan. If lumps have already formed, you can try to break them with a whisk or use an immersion blender for a few seconds to smoothen the gravy.