Chingri Malai Curry
Curries • India
About Chingri Malai Curry
Prawns simmered in coconut milk with cardamom, cinnamon, and ginger. A Bengali wedding-banquet dish — rich, mildly sweet, signature golden coconut gravy.
How to Make Chingri Malai Curry (Traditional & Healthy Version)
Chingri Malai Curry is a classic Bengali delicacy that brings together succulent prawns (chingri) cooked in a creamy coconut milk gravy, infused with aromatic Indian spices. Originating from the rich culinary heritage of West Bengal, this dish is renowned for its delicate balance of sweetness, subtle heat, and the irresistible aroma of mustard oil. Traditionally enjoyed during special occasions and family gatherings, Chingri Malai Curry graces the tables during Durga Puja and Bengali New Year (Poila Baisakh), making it an integral part of the region’s festive cuisine. This light and healthy version retains all the authentic flavors while being mindful of calories, making it perfect for those tracking their nutrition without compromising taste. The dish pairs beautifully with steamed gobindobhog rice or light basmati, allowing the creamy coconut gravy to shine. With its blend of fresh local ingredients and minimal use of oil, Chingri Malai Curry is a delicious, protein-rich option that captures the essence of East India’s food traditions. Whether you’re new to Bengali cuisine or seeking a lighter take on a beloved classic, this recipe is a wonderful addition to your Indian meal repertoire.
Ingredients(for 1 medium bowl (approx. 200g cooked curry with 80g prawn))
- 160g (medium-sized, cleaned & deveined) Fresh prawns (chingri) (chingri machh)
- 1 cup (low-fat) Coconut milk (nariyal doodh)
- 1 small, finely chopped Onion (peyaj)
- 1 tsp Ginger paste (ada bata)
- 1/2 tsp Garlic paste (rosun bata)
- 2, slit Green chillies (kancha lonka)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin powder (jeera powder)
- 1 tbsp Mustard oil (sarson ka tel)
- 1 Bay leaf (tej patta)
- to taste Salt (namak)
- 1/2 tsp Sugar (chini, to balance flavors) - optional
- 1 tbsp, chopped Fresh coriander (dhaniya patta) - optional
Instructions
- 1
Marinate cleaned prawns with a pinch of turmeric powder and salt. Set aside for 10 minutes.
10 minutes
Marination helps lock in the flavors and ensures a juicy texture.
- 2
Heat mustard oil in a kadhai (deep pan) until it begins to smoke lightly. Add bay leaf, then sauté chopped onions until translucent.
4 minutes
Allow oil to smoke to remove raw pungency and bring out authentic Bengali flavor.
- 3
Add ginger and garlic paste. Sauté for 1 minute until aromatic. Add cumin powder and remaining turmeric powder.
2 minutes
Stir constantly to prevent burning and ensure spices bloom nicely.
- 4
Add marinated prawns. Cook on medium flame until they turn pink (about 2 minutes).
2 minutes
Do not overcook prawns as they can become rubbery.
Why This Dish is Healthy
This healthy version of Chingri Malai Curry uses low-fat coconut milk and a controlled amount of mustard oil to reduce saturated fat, while still maintaining the dish’s classic flavors. Prawns are a lean source of protein, and the absence of heavy cream or excess oil further helps in keeping the calorie count low. The inclusion of anti-inflammatory spices and fresh herbs makes it a nutrient-dense, wholesome meal that supports heart health and weight management.
Chingri Malai Curry is naturally rich in high-quality protein from prawns, while the coconut milk provides healthy fats and essential minerals like potassium and magnesium. The use of minimal mustard oil and limited sugar ensures that this curry stays heart-friendly. Spices like turmeric and ginger have anti-inflammatory properties, aiding digestion and boosting immunity. Each serving is balanced, providing approximately 170 calories, 10g protein, 5g carbs, and 12g fat, making it suitable for calorie-conscious individuals.
Pro Tips
- 💡Tip 1: Always use fresh prawns for best flavor and texture.
- 💡Tip 2: Allow mustard oil to smoke before cooking to reduce pungency.
- 💡Tip 3: Simmer coconut milk on low heat to prevent curdling and maintain creaminess.
Storage & Serving
Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid microwaving to prevent the prawns from becoming tough.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 5.0 g |
| Total Fat | 12.0 g |
| Fiber | 1.0 g |
