Enchor Chingri
Curries • India
About Enchor Chingri
Raw jackfruit curry cooked with prawns and Bengali spices. Meaty-fibrous jackfruit plus shellfish is a strong east-Indian flavor combination.
How to Make Enchor Chingri (Traditional & Healthy Version)
Enchor Chingri, also known as Jackfruit and Prawn Curry, is a classic Bengali delicacy from East India, combining the unique textures of enchor (raw jackfruit) and chingri (prawns) in a light yet flavorful gravy. This dish is a culinary gem particularly enjoyed during monsoon and festive occasions such as Durga Puja, when jackfruit is in season and fresh river prawns are abundant. The curry strikes a balance between the mild sweetness of jackfruit and the savory depth of prawns, enhanced by aromatic spices like garam masala, jeera (cumin), and haldi (turmeric). Traditionally, Enchor Chingri is prepared in Bengali households and is often served with steamed rice or luchi, making it a wholesome meal for lunch gatherings. Its appeal lies not just in taste but also in its cultural roots—jackfruit is considered auspicious and is a staple in Bengali vegetarian feasts, while prawns add a celebratory touch. The dish is celebrated for its rich regional flavors and is perfect for those looking for an authentic, health-conscious Indian curry. With moderate calories and balanced macros, Enchor Chingri is a delightful choice for anyone wishing to savor Bengali cuisine without compromising on nutrition.
Ingredients(for 1 medium bowl per person)
- 1 cup Raw jackfruit (enchor) (peeled and cubed)
- 100g Prawns (chingri) (cleaned and deveined)
- 1 medium Onion (finely chopped)
- 1 small Tomato (chopped)
- 1 tsp Ginger-garlic paste
- 2 tsp Mustard oil (sarson ka tel)
- 1/2 tsp Cumin seeds (jeera)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder
- 1/4 tsp Garam masala - optional
- as needed Salt
- 1 tbsp Coriander leaves (chopped) - optional
Instructions
- 1
Peel and cube the enchor (raw jackfruit). Parboil in salted water for 5 minutes to soften.
5 minutes
Apply oil to your hands before peeling jackfruit to avoid stickiness.
- 2
Clean and devein the chingri (prawns), rinse thoroughly.
3 minutes
Use fresh river prawns for authentic Bengali flavor.
- 3
Heat sarson ka tel (mustard oil) in a kadhai, add jeera (cumin seeds), let them splutter.
2 minutes
Mustard oil adds a traditional aroma, but can be replaced with olive oil for a lighter option.
- 4
Add chopped onion and sauté till golden brown. Stir in ginger-garlic paste and cook until fragrant.
3 minutes
Do not burn the onions; they should be soft and caramelized.
Why This Dish is Healthy
This dish is healthy because it uses minimal oil, leans on natural ingredients, and combines plant and seafood protein. Jackfruit is low in calories and fat, making it ideal for weight management, while prawns provide high-quality protein without excess calories. The spices used promote metabolism, and the absence of heavy cream or butter keeps it light and digestible.
Enchor Chingri is rich in protein from prawns and dietary fiber from jackfruit, making it a balanced meal for lunch. Jackfruit contains vitamins A and C, potassium, and antioxidants, while prawns are a great source of lean protein, vitamin B12, and omega-3 fatty acids. The use of mustard oil provides healthy fats and enhances digestion. With only 110 calories per serving, this curry fits well into calorie-conscious diets.
Pro Tips
- 💡Tip 1: Always use fresh jackfruit and prawns for the best taste and texture.
- 💡Tip 2: Parboiling jackfruit helps reduce cooking time and ensures softness.
- 💡Tip 3: Mustard oil is key to authentic Bengali flavor; heat it till smoking before use.
Storage & Serving
Store leftover Enchor Chingri in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave to preserve flavors; avoid freezing as jackfruit texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 10.0 g |
| Total Fat | 5.0 g |
| Fiber | 3.0 g |
