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A smoky, pungent, and tangy mashed tomato dish from Bihar. Fire-roasted tomatoes are mashed with fresh onion, garlic, chilies, and a drizzle of sharp mustard oil. It's the perfect rustic side for litti or dal rice.
For 4 servings
Roast the Tomatoes
Cool and Peel
Mash and Combine
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A smoky, pungent, and tangy mashed tomato dish from Bihar. Fire-roasted tomatoes are mashed with fresh onion, garlic, chilies, and a drizzle of sharp mustard oil. It's the perfect rustic side for litti or dal rice.
This bihari recipe takes 25 minutes to prepare and yields 4 servings. At 122.02 calories per serving with 2.64g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Season and Serve
Mix in one large boiled and mashed potato to make a hearty Aloo-Tamatar Chokha.
Roast a medium eggplant (baingan) along with the tomatoes. Peel, mash, and mix it in for a classic Baingan-Tamatar Chokha.
For a tangier chokha, add a teaspoon of fresh lemon juice or a pinch of amchur (dry mango powder) at the end.
Add a teaspoon of mango or chili pickle masala for an extra layer of spicy and tangy flavor.
Tomatoes are an excellent source of lycopene, a powerful antioxidant that becomes more bioavailable after cooking. Lycopene helps combat oxidative stress and protects cells from damage.
The combination of raw garlic, which contains allicin, and mustard oil, rich in monounsaturated and polyunsaturated fats, can help manage cholesterol levels and support overall cardiovascular health.
This dish is a good source of Vitamin C from tomatoes, onions, and coriander leaves, which plays a crucial role in strengthening the immune system and fighting off infections.
Both garlic and mustard oil are known for their anti-inflammatory properties, which can help reduce inflammation in the body.
One serving of Tomato Chokha (about 1/2 cup or 220g) contains approximately 110-125 calories, primarily from the mustard oil and carbohydrates in the vegetables.
Yes, it is very healthy. It's packed with lycopene from roasted tomatoes, allicin from raw garlic, and healthy fats from mustard oil. It's a low-calorie, nutrient-dense side dish.
You can roast them under the broiler in your oven. Place them on a baking sheet and broil on high, turning every 4-5 minutes, until the skin is charred. Alternatively, an outdoor grill works perfectly.
You can, but the dish will lose its authentic Bihari flavor. The sharp, pungent taste of raw mustard oil is a key characteristic of chokha. If you must substitute, use a neutral oil, but the taste will be very different.
Tomato Chokha is best enjoyed fresh. However, you can store it in an airtight container in the refrigerator for up to 2 days. The flavor of the raw onion will become stronger over time.
This can happen if your tomatoes are overly ripe and release too much water, or if you use a blender. Always mash by hand to control the consistency and retain a rustic, chunky texture.