Tomato Chokha
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
4 steps. 15 minutes total.
- 1
Step 1
- a.Roast the Tomatoes
- b.Wash and thoroughly dry the tomatoes.
- c.Place a wire rack (roti jali) over a medium-high gas flame. Place the tomatoes on the rack.
- d.Roast for 12-15 minutes, turning them every few minutes with a pair of tongs, until the skin is completely charred and blistered, and the tomatoes are very soft and pulpy inside.
- 2
Step 2
- a.Cool and Peel
- b.Carefully remove the hot tomatoes from the flame and place them on a plate.
- c.Let them cool for 5-7 minutes, or until they are cool enough to handle.
- d.Gently peel off the blackened skin. It should slide off easily. Discard the skin but retain any juices released by the tomatoes.
- 3
Step 3
- a.Mash and Combine
- b.Transfer the peeled tomatoes and their juices to a mixing bowl.
- c.Using a fork or a potato masher, mash the tomatoes into a coarse, chunky pulp. Avoid using a blender to maintain the rustic texture.
- d.Add the finely chopped onion, minced garlic, green chilies, and chopped coriander leaves to the bowl.
- 4
Step 4
- a.Season and Serve
- b.Pour the mustard oil over the mixture and add salt to taste.
- c.Mix everything together thoroughly until well combined.
- d.Let the chokha rest for at least 10 minutes to allow the flavors to meld together.
- e.Serve at room temperature with litti, sattu paratha, or as a side with dal and rice.
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 smoky flavor, roast the tomatoes over a charcoal fire or grill.
- 2The pungent flavor of cold-pressed mustard oil is the soul of this dish. Do not substitute it if you want the traditional taste.
- 3Always mash the tomatoes by hand. A blender will make the chokha watery and ruin its rustic texture.
- 4For a milder, sweeter garlic flavor, you can roast the garlic cloves (with skin on) alongside the tomatoes and then peel and mash them.
- 5Adjust the number of green chilies to control the spice level.
- 6Ensure the onion is very finely chopped for the best texture and flavor distribution.
Adapt it for your goals.
Add Potato
Mix in one large boiled and mashed potato to make a hearty Aloo-Tamatar Chokha.
Add EggplantAdd Eggplant
Roast a medium eggplant (baingan) along with the tomatoes. Peel, mash, and mix it in for a classic Baingan-Tamatar Chokha.
Extra TangExtra Tang
For a tangier chokha, add a teaspoon of fresh lemon juice or a pinch of amchur (dry mango powder) at the end.
Pickle FlavorPickle Flavor
Add a teaspoon of mango or chili pickle masala for an extra layer of spicy and tangy flavor.
Why this is on our healthy list.
Rich in Antioxidants
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.
Promotes Heart Health
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.
Boosts Immunity
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.
Anti-inflammatory Properties
Both garlic and mustard oil are known for their anti-inflammatory properties, which can help reduce inflammation in the body.
Frequently asked questions
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.