Assamese Masor Tenga

Assamese Masor Tenga is a delightful and tangy vegetarian dish inspired by the traditional Assamese fish curry, featuring a rich blend of spices and the sharpness of tomatoes. This dish is perfect for those seeking a light yet flavorful meal that captures the essence of Assam's culinary heritage.

Ingredients

• Tomatoes - 300 grams, chopped
• Green chilies - 2, slit
• Turmeric powder - 1/2 teaspoon
• Ginger paste - 1 teaspoon
• Garlic paste - 1 teaspoon
• Mustard oil - 2 tablespoons
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Salt - to taste
• Water - 500 ml
• Fresh coriander leaves - for garnish

Steps

1. Heat mustard oil in a pan over medium heat until it starts to smoke slightly.
2. Add ginger and garlic paste, and sauté for 1-2 minutes until fragrant.
3. Stir in the chopped tomatoes, green chilies, turmeric powder, coriander powder, cumin powder, and salt. Cook until the tomatoes soften and start to break down, about 5-7 minutes.
4. Add water to the pan and bring it to a gentle boil. Let it simmer for 10-15 minutes to allow the flavors to meld together.
5. Taste and adjust seasoning as needed. If you prefer a tangier flavor, you can add a splash of lemon juice.
6. Once the curry has reached your desired consistency, remove from heat and garnish with fresh coriander leaves.
7. Serve hot with steamed rice.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants from tomatoes that may help reduce the risk of chronic diseases.
• Low in calories and fat, making it a healthy option for weight management.

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