Allergens in Chhatu Rai: mustard.
Ingredients
Quantities for 4.
- 400g, halved (quartered if large) Mushroomthe closest stand-in for wild monsoon chhatu
- 1.5 tbsp Mustard Seeds
- 1 tbsp Poppy Seedsgives the gravy body
- 5 cloves Garlic
- 2cm piece Ginger
- 3 Green Chilli
- 1 large, chopped Tomato
- 3 tbsp Mustard Oil
- 1 tsp Panch Phoron
- 1/2 tsp Turmeric
- 1 tsp Chilli Powder
- 1 tsp Cumin Powder
- 300ml Water
- 3 tbsp, chopped Coriander Leavesoptional
- to taste Salt
Cookware
stovetop, kadhai, blender
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the mustard seeds and poppy seeds together in warm water for 20 minutes, then grind with 2 green chillies and 3 tbsp water into a fine paste.
- Wipe the mushrooms with a damp cloth instead of washing them; soaked mushrooms leak water and refuse to brown.
- Crush the garlic and ginger to a coarse paste in a mortar rather than a blender. You want texture in this gravy.
Method
- Heat the mustard oil in a kadhai until it smokes lightly, then lower to medium-high.
- Add the mushrooms with 1/2 tsp salt and fry hard for 6 to 7 minutes, without stirring much, until they have given up their water and the edges are browned.Wait through the wet stage. Mushrooms boil in their own liquid first and only brown after it evaporates.
- Scoop the mushrooms out and set aside, leaving the oil in the pan.
- Crackle the panch-phoron in the same oil for 20 seconds until it pops and smells nutty.
- Add the crushed garlic and ginger and fry for 2 minutes until the raw edge goes and the paste turns straw coloured.
- Stir in the tomato, turmeric, chilli powder and cumin powder and cook for 5 minutes, pressing with the spoon, until the tomato breaks down and oil beads at the sides.That ring of separated oil is the signal the masala is done. Rush it and the gravy tastes raw.
- Return the mushrooms, pour in the water, and simmer uncovered for 6 minutes.
- Drop the heat to its lowest, stir in the mustard-poppy paste and the remaining slit green chilli, and cook 4 minutes at a bare simmer.Do not boil after the mustard goes in. It turns bitter fast and never comes back.
- Taste for salt, take off the heat and finish with the coriander and a teaspoon of raw mustard oil.
Storage
Keeps 2 days refrigerated. Reheat on low heat only, adding a splash of water; a hard reboil will make the mustard bitter.
Nutrition Good estimate
One serving of Chhatu Rai (239 g) is about 168 calories, or 71 calories per 100 g.
Low protein: 6 g a serving, 13% of the calories
| Per serving239 g | Per 100 g | |
|---|---|---|
| Calories | 168 kcal | 71 kcal |
| Protein | 5.6 g | 2 g |
| Carbohydrate | 9.9 g | 4 g |
| of which sugars | 3.8 g | 2 g |
| Fibre | 3.2 g | 1 g |
| Fat | 13.4 g | 6 g |
| of which saturated | 1.5 g | 1 g |
| of which unsaturated | 10.7 g | 4 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for panch phoron. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Odia recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.