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
Step-by-step instructions
Step 1 · Peel and cube the enchor (raw jackfruit)
Peel and cube the enchor (raw jackfruit). Parboil in salted water for 5 minutes to soften.
Step 2 · Clean and devein the chingri (prawns)
Clean and devein the chingri (prawns), rinse thoroughly.
Step 3 · Heat sarson ka tel (mustard oil) in a kadhai
Heat sarson ka tel (mustard oil) in a kadhai, add jeera (cumin seeds), let them splutter.
Step 4 · Add chopped onion and sauté till golden brown
Add chopped onion and sauté till golden brown. Stir in ginger-garlic paste and cook until fragrant.
Step 5 · Add chopped tomato
Add chopped tomato, haldi (turmeric), red chili powder, and salt. Cook until tomatoes are soft and oil separates.
Step 6 · Add parboiled enchor cubes
Add parboiled enchor cubes, mix well, and sauté for 2 minutes. Then add prawns and cook together for another 2 minutes.
Step 7 · Pour 1 cup of water
Pour 1 cup of water, cover, and simmer for 5 minutes. Sprinkle garam masala and chopped coriander leaves before serving.
Why this recipe 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.
A note on tradition
Enchor Chingri is a prized Bengali recipe, often reserved for festive occasions and special Sunday lunches. It exemplifies East India's tradition of combining seasonal vegetables like enchor with seafood, reflecting the region's agricultural and riverine heritage. The dish is particularly popular during Durga Puja and summer, when jackfruit is plentiful. It showcases the Bengali love for subtle spices and mustard oil, which are integral to many dishes from the region.