Tisi Jhor
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
6 steps. 30 minutes total.
- 1
Step 1
- a.Roast and Grind Flaxseeds
- b.Place a dry skillet or pan over low-medium heat. Add the flaxseeds and dry roast for 3-4 minutes, stirring continuously.
- c.The seeds will become fragrant and start to pop. Be careful not to burn them, as they can turn bitter.
- d.Remove the seeds from the pan and let them cool down completely. Once cooled, grind them into a fine powder using a spice grinder or blender.
- 2
Step 2
- a.Prepare the Spice Paste
- b.In a small blender jar, combine the garlic cloves, ginger, and green chilies.
- c.Add 2-3 tablespoons of water and blend until you have a smooth paste. Set aside.
- 3
Step 3
- a.Sauté Potatoes and Temper Spices
- b.Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke. This step is crucial for removing the oil's raw pungency.
- c.Reduce the heat to medium, carefully add the cubed potatoes, and sauté for 6-8 minutes until they are light golden brown and partially cooked. Remove with a slotted spoon and set aside.
- d.In the same oil, add the panch phoran. Allow the seeds to splutter for about 30 seconds to release their aroma.
- 4
Step 4
- a.Cook the Masala Base
- b.Add the prepared ginger-garlic-chili paste to the pan. Sauté for 1-2 minutes until the raw smell disappears.
- c.Add the finely chopped tomato and cook for 4-5 minutes, stirring occasionally, until it turns soft and mushy.
- d.Stir in the turmeric powder, red chili powder, and coriander powder. Cook the spices for another minute until they are fragrant and you see oil separating from the masala.
- 5
Step 5
- a.Combine and Simmer the Curry
- b.In a separate bowl, whisk the ground flaxseed powder with 1 cup of room temperature water to create a smooth, lump-free slurry.
- c.Pour this slurry into the pan with the masala, stirring continuously to prevent any lumps from forming.
- d.Add the sautéed potatoes, salt, and the remaining 3 cups of water. Stir everything well to combine.
- e.Bring the curry to a boil, then reduce the heat to low. Cover and let it simmer for 10-12 minutes, or until the potatoes are fully cooked and the gravy has thickened slightly.
- 6
Step 6
- a.Garnish and Serve
- b.Turn off the heat and stir in the amchur powder for a hint of tanginess.
- c.Garnish with freshly chopped coriander leaves.
- d.Let the curry rest for 5 minutes before serving. It pairs best with hot steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast flaxseeds on low heat to prevent them from turning bitter. This is the most crucial step for flavor.
- 2Always make a slurry with the flaxseed powder before adding it to the hot pan; this is the key to a lump-free gravy.
- 3The curry will thicken as it cools, so keep the consistency slightly thinner than desired when you turn off the heat.
- 4For an authentic Bihari flavor, using mustard oil is highly recommended. Heat it to its smoking point and cool slightly before use.
- 5You can adjust the amount of water to make the gravy thicker or thinner to your liking.
Adapt it for your goals.
Add Vegetables
Incorporate other vegetables like eggplant (baingan), drumsticks (sahjan), or bottle gourd (lauki) along with the potatoes for added texture and nutrition.
Protein BoostProtein Boost
For a protein-rich version, add fried paneer cubes or boiled chickpeas towards the end of the cooking process.
No Potato VersionNo Potato Version
The curry can be made without potatoes, focusing solely on the flaxseed gravy. It becomes a lighter side dish in this case.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
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.
Excellent Source of Fiber
High in both soluble and insoluble fiber, flaxseeds aid in digestion, promote gut health, and help in maintaining stable blood sugar levels.
Packed with Lignans
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.
Frequently asked questions
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.