" FOOD FOOD JUNCTION "
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Echor Chingri || Jack Fruit with Prawn Curry Echor Chingri Dalna || Jack Fruit with Prawn CurryAuthor :- Rana Sharma.
Hello
everyone,
A warm welcome to all of you in the world smallest blog name
"FOOD FOOD JUNCTION", hope you are doing well . Today i am very
much excited to share the recipe of Echor Chingri Dalna “ Delicacy of
Bengal" a unique delectable Bengali dish". So lets begin our
journey.
Echor
Chingri is a classic Bengali curry made with unripe jackfruit (echor) and
prawns (chingri), celebrated as a summer delicacy often referred to as
"tree goat" (gaach patha) for its meat-like texture. Slow-cooked potatoes are a common ingredient
in this rich, spiced dish, which is popular with steamed rice. Diced raw
jackfruit, deshelled prawns, potatoes, mustard oil, onion paste or sliced
onions, ginger-garlic paste, tomatoes, and a mix of spices like turmeric,
cumin, and garam masala, typically tempered with bay leaves and green chillies,
are the main components.
"Gach
Patha" (Tree Goat/Mutton): Due to its unique texture when cooked, raw
jackfruit is affectionately called "gach patha" in Bengal, as its
texture and taste can be reminiscent of mutton curry.Summer Staple: Echor
Chingri is a highly regarded seasonal delicacy that is cooked languorously to a
succulent, spicy consistency during the peak summer months.Wedding and Festive
Food: Historically, this dish, along with other "biyebari" (wedding)
dishes, was a staple in wedding feasts and family celebrations roughly 15-20
years ago. Resourceful Cooking: The dish often reflects the traditional,
resourceful cooking of joint families, where small prawns were mixed with
plenty of diced onions, potatoes, and spices to serve a large family.Signature
Ingredients: The authentic preparation relies on mustard oil, ginger-garlic
paste, and a variety of whole spices (cinnamon, bay leaf) to create a rustic,
rich gravy, often served with steamed rice. |
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| Jack Fruit. |
The
jackfruit is known by its scientific name, Artocarpus heterophyllus Lam. This
species is native to the Indian rainforests of the Western Ghats and is a
member of the family Moraceae, also known as the fig and mulberry family. It is
well-known for being the world's largest fruit from trees. In some parts of the
world, the colossal and fascinating tropical fruit is taking the culinary world
by storm. Due to its meaty texture and
versatility in both sweet and savory dishes, whether raw or cooked, it has emerged
as a promising plant-based meat substitute. But jackfruit is already a staple
food in many traditional dishes across South and Southeast Asia. One jackfruit tree can produce up to three
tons of food from this huge and utterly unique fruit per year, providing an
almost miraculous source of nourishment and income for people in India,
Thailand, and Malaysia, among others.
Jackfruit is a nutrient-dense tropical fruit, rich in fiber, potassium,
and antioxidants, often used as a sustainable plant-based meat alternative when
raw, or a sweet dessert when ripe. Its
versatility includes using raw pods in curries and tacos for a "pulled
pork" texture, while seeds can be boiled or roasted. Raw/Unripe (Savory): This green fruit, also
known as "vegetable meat," has a neutral flavor and a fibrous
texture, making it a great addition to sandwiches, biryanis, curries, and
tacos.
Key
Health Benefits Supports:-
Immunity: Rich in Vitamin C and antioxidants
that help fight oxidative stress.Aids Digestion & Health: High fiber
content helps with digestion, while low-glycemic properties in raw form can
help manage blood sugar levels.Heart Health: High potassium levels help
regulate blood pressure and reduce risks of cardiovascular diseases.Weight
Loss: It is low in calories but high in fiber, aiding satiety.Precautions and
Side EffectsAllergy: People with birch pollen or latex allergies may experience
reactions.Kidney Issues: High potassium levels mean those with chronic kidney
disease should consult a doctor before consuming high amounts.
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| Prawns. |
Prawns
are crustaceans belonging to the suborder Dendrobranchiata. Although the term "prawn" is
frequently used interchangeably with "shrimp," prawns specifically
refer to members of the Dendrobranchiata family, which have swimming legs
(pereopods) on their first three pairs of legs. The Penaeus genus is often
associated with popular farmed prawn species.
Ingredients of Echor Chingrir Dalna:-
Key
Ingredients for Echor Chingri:
Main
Ingredients:
·
Echor/Raw
Jackfruit: 500-600g (peeled and cubed)
·
Prawns/Chingri:
200-350g (cleaned, deveined, and marinated with salt and turmeric)
·
Potatoes:
1-2 medium (peeled and diced)
·
Mustard
Oil: 1/2 cup (for frying and cooking)
·
Spices
and Aromatics:
·
Onion:
2-3 medium (paste or finely sliced)
·
Ginger-Garlic
Paste: 1-2 tbsp
·
Tomato:
1 medium (chopped or pureed)
·
Green
Chillies: 4-5 slittedPowdered
·
Spices:
1 tsp Turmeric powder,
·
1
tsp Cumin powder, 1 tsp
·
Coriander
powder, 1 tsp
·
Red
chilli powder/Kashmiri red chilli powder
·
Garam
Masala: 1/2 tsp powdered or whole (2 cardamoms, 4 cloves, 2 cinnamon sticks)
·
Tempering:Bay
Leaves: 1-2Cumin Seeds/Jeera: 1/2 tsp
·
Dry
Red Chilli: 1-2 (optional)
·
Seasoning:Salt:
To taste
·
Sugar:
1/2 to 1 tsp (to balance flavors)
·
Ghee:
1 tsp (optional, for finishing)
Recipe:-
Echor
Chingri Dalna is a classic Bengali curry featuring raw jackfruit (echor) and
prawns, often referred to as "gachh patha" (tree mutton). It is prepared by frying marinated prawns,
followed by sautéing cubed raw jackfruit and potatoes with onion-ginger-garlic
paste, spices (cumin, chili), tomato, and simmering into a thick curry.
Prep and Fry: To handle the jackfruit, rub oil
on your hands. Jackfruit can be peeled, cut into cubes, and boiled with a
little salt and turmeric until slightly tender (about 5-7 minutes). Fry the
vegetables: Fry the cubed potatoes in the same oil until golden brown, then
remove from the pan. Marinate the prawns in salt and turmeric. If necessary,
add more oil and shallow fry the boiled jackfruit cubes. Temper and Saute
Masala: Add cumin seeds and bay leaves to the oil. Sauté the onion paste until
golden. Add ginger-garlic paste and sauté until raw smell disappears. Cook with
Spices: Add chopped tomatoes, turmeric powder, cumin powder, and chili
powder. Assemble by adding the fried
potatoes and jackfruit after the masala and oil separate. Combine thoroughly
and sauté for a few minutes. Add warm water (enough to make gravy), cover, and
cook until the vegetables are tender.Finish: Add the fried prawns, garam
masala, a pinch of sugar, and ghee. Let
it simmer on low flame for another 2-3 minutes.Serve: Serve hot with steamed
rice ,roti or parathas.
Nutritional Value:-
Echor
Chingri Dalna (Raw Jackfruit and Prawn Curry) is a traditional Bengali dish
that is full of nutrients and is often referred to as "vegetarian's
meat" because of its texture. When made with little oil, the curry has a
lot of fiber, potassium, and vitamins A, B3, and C, and it has relatively few
calories. Low in calories: When cooked in a moderate amount of mustard oil, it
is a healthy option. Protein-Rich: When compared to a standard vegetarian
Echorer Dalna, the addition of Chingri (prawns or shrimp) increases the amount
of protein. Without prawns, a typical raw jackfruit curry from Bengal contains
a lot of carbohydrates and approximately 211 kcal per serving. Essential
Minerals: The dish contains a lot of iron and potassium. Highlights of the
Nutritional Profile (Per Serving Estimate) Energy: 211 kcal (may vary depending
on prawns and oil). Protein: ~3.1 g (increases with more prawns). 51.6 g of
carbohydrates. 0.90 grams of fiber. Weight Management: Young jackfruit is good
for weight loss because it has a lot of fiber, which keeps you full for longer.
Heart Health: Potassium helps manage blood pressure. Energy with a Slow Release: The complex
carbohydrates offer constant power. Ingredients Enhancing Nutritional Value .The
dish often includes potatoes, onions, ginger, garlic, and tomatoes, adding
antioxidants and vitamins, while mustard oil provides healthy fats.
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