Tisi Jhor
A rustic, nutty chutney from Bihar made by grinding roasted flaxseeds with garlic, green chilies, and a splash of lemon. This earthy, tangy condiment comes together in minutes and pairs beautifully with rice, dal, or simple roti, adding a burst of omega-3-rich flavor to any meal.
For 4 servings
- roast · ~3 min
Dry roast the flaxseeds.
Heat a small pan over low heat. Add the flaxseeds and dry roast for 2 to 3 minutes, stirring constantly, until they turn slightly darker, release a nutty aroma, and start crackling. Transfer to a plate and let cool completely.
TIPKeep the heat low — flaxseeds burn quickly and turn bitter. - mix · ~2 min
Grind into a coarse chutney.
Combine the cooled roasted flaxseeds, garlic, green chilies, and salt in a mortar and pestle or small grinder. Grind to a coarse, crumbly paste. Add lemon juice and water, a little at a time, and mix or pulse until you get a slightly moist, chunky chutney consistency.
TIPDo not over-grind into a smooth paste — Tisi Jhor is best with a rustic, granular texture. - serve
Transfer to a bowl and serve fresh.
Scrape the chutney into a serving bowl. Drizzle with an extra few drops of lemon juice if desired. Serve immediately with steamed rice, dal, or roti.
TIPThis chutney tastes best fresh, but can be refrigerated in an airtight container for up to 2 days. Bring to room temperature before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast flaxseeds on low heat only, as they burn in seconds and become bitter.
- 2Let the roasted flaxseeds cool completely before grinding to avoid clumping.
- 3Use a mortar and pestle for an authentic coarse, rustic texture.
- 4Adjust water gradually — add just enough to form a moist, chunky paste.
- 5For extra tang, add a few drops of lemon juice just before serving.
- 6Store in an airtight container in the fridge for up to 2 days; bring to room temp before eating.
Adapt it for your goals.
Herbed
Add a handful of fresh coriander or mint leaves while grinding for a brighter, herbaceous twist that pairs well with summer meals.
spicySpicy
Increase the green chilies to 4 or add a pinch of red chili flakes for a fiercer heat that cuts through rich dals.
creamyCreamy
Blend in a tablespoon of yogurt or fresh coconut for a creamier, milder chutney that soothes the palate.
Why this is on our healthy list.
Rich in Omega-3s
Flaxseeds are an excellent plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart and brain health.
High in Dietary Fiber
Flaxseeds provide soluble and insoluble fiber, which aids digestion and promotes a feeling of fullness.
Low in Calories
This chutney uses minimal ingredients and no added oil or sugar, making it a light, flavorful condiment for weight-conscious meals.
Frequently asked questions
Yes, but the texture will be finer and less rustic. If using powder, skip the roasting step and simply mix with the other ingredients.
