Bihari Suran Chutney Recipe
Introduction
Bihari Suran Chutney is a unique and delicious side dish from the rich culinary tradition of Bihar. Made with yam (suran), this chutney is not only flavorful but also offers numerous health benefits. Yam is packed with protein, essential minerals, and antioxidants, making it an excellent choice for those with diabetes. This chutney combines the earthy flavors of suran with spicy and tangy elements, creating a perfect accompaniment for your meals. Serve it alongside your favorite dishes, or enjoy it for breakfast – the flavors are sure to awaken your taste buds.
Cuisine: Bihari
Course: Side Dish
Diet: Diabetic Friendly
Prep Time: 20 minutes
Cook Time: 20 minutes
Serving Size: Makes 1 serving
Ingredients
| Ingredient | Quantity |
|---|---|
| Yam (Suran) | 250 grams |
| Lemon Juice | 2 tablespoons |
| Ginger (peeled and grated) | 1 inch piece |
| Green Chillies (finely chopped) | 3 |
| Turmeric Powder | 1/4 tsp |
| Red Chilli Powder | 1 tsp |
| Mustard Seeds | 1/2 tsp |
| Celery Seeds | 1/2 tsp |
| Asafoetida (Hing) | 1/4 tsp |
| Mustard Oil | 2 tablespoons |
| Salt | To taste |
| Onion (finely chopped, for garnish) | 1 small onion |
| Coriander Leaves (for garnish, finely chopped) | As needed |
Nutritional Information
Each serving of Bihari Suran Chutney is rich in nutrients, including fiber, vitamins, and minerals, with a focus on heart health and blood sugar management. Below is the approximate nutritional breakdown:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 90 kcal |
| Protein | 1.5 g |
| Carbohydrates | 18 g |
| Fiber | 4 g |
| Fat | 4 g |
| Sodium | 120 mg |
| Potassium | 450 mg |
| Vitamin C | 12 mg |
| Iron | 0.9 mg |
Instructions
-
Prepare the Yam:
Start by peeling and chopping the yam (suran) into small pieces. Place them in a pressure cooker and add turmeric powder along with 1/2 cup of water. Cook on medium heat for 4 whistles. Once the cooking is done, turn off the heat and allow the pressure to release naturally. Open the cooker and drain any remaining water. -
Mash the Yam:
Once the water has been drained, mash the cooked yam well until smooth. Set it aside. -
Prepare the Tadka (Tempering):
In a small tadka (tempering) pan, heat the mustard oil on medium-high heat. Once the oil is very hot, turn off the gas. Add the mustard seeds, celery seeds, red chilli powder, chopped green chillies, grated ginger, and asafoetida to the oil. Stir and cook the mixture for about 10 seconds to allow the flavors to infuse. -
Combine the Ingredients:
Pour the tempered oil mixture over the mashed yam. Add salt to taste and squeeze in the fresh lemon juice. Stir well to combine all the ingredients thoroughly. -
Garnish and Serve:
Garnish with finely chopped onion and coriander leaves for a fresh touch. This chutney can be stored in an airtight container in the refrigerator for up to 2-3 days. -
Serving Suggestions:
Serve your Bihari Suran Chutney alongside traditional dishes such as Daal Palak, Bhindi Masala, and Phulkas for a wholesome and nutritious lunch.
Tips for the Best Bihari Suran Chutney:
- If you prefer a spicier chutney, you can adjust the amount of green chillies and red chilli powder according to your taste.
- The chutney can be made ahead of time and stored in the refrigerator for a few days. The flavors deepen and develop over time.
- To make it even more flavorful, you can add a pinch of jaggery for a subtle sweetness that complements the tangy and spicy notes.
Bihari Suran Chutney is a flavorful, healthy, and easy-to-make dish that brings a taste of Bihar right to your table. Enjoy it as a side dish or as part of your breakfast, and experience the wonderful blend of traditional spices and wholesome ingredients!
