Mete Chorchori
Curries • India
About Mete Chorchori
Dry Bengali saute of goat liver with potato, onion, and spices. Strong-flavored, iron-rich side dish, often cooked in smaller home quantities.
How to Make Mete Chorchori (Traditional & Healthy Version)
Mete Chorchori is a beloved East Indian curry, particularly cherished in Bengali households. This rustic dish is made using 'mete' or goat liver, combined with seasonal vegetables and a medley of aromatic Indian spices. It’s a classic example of Bengali comfort food, often prepared during special occasions, family gatherings, or as a Sunday delight. The word 'chorchori' refers to a dry curry, where ingredients are sautéed together, allowing the spices to blend beautifully with the liver and vegetables. Mete Chorchori not only offers a rich, earthy taste but also brings out the essence of traditional Bengali home cooking. Its bold flavors come from mustard oil, panch phoron (Bengali five spice), and fresh ginger-garlic paste. This dish is not just delicious but also an excellent source of protein and essential vitamins, making it a wonderful choice for health-conscious food lovers. Traditionally, Mete Chorchori is served with steamed rice or 'phulka' roti, and is a staple during Bengali festivals like Poila Boishakh. The combination of savory spices and tender goat liver creates a satisfying meal that resonates with the warmth and heritage of East Indian cuisine.
Ingredients(for 1 cup per serving)
- 200 grams Goat liver (mete) (fresh, cleaned)
- 1 medium Potato (cut into cubes; 'alu')
- 1 small Carrot (diced; 'gajar')
- 1/4 cup Green peas (fresh or frozen) - optional
- 1 medium Onion (finely sliced; 'pyaaz')
- 1 small Tomato (chopped; 'tamatar')
- 2 teaspoons Mustard oil (for authentic flavor; 'sarson ka tel')
- 1 teaspoon Ginger-garlic paste (freshly ground; 'adrak-lehsun')
- 1/4 teaspoon Turmeric powder ('haldi')
- 1/4 teaspoon Red chili powder ('lal mirch')
- 1/2 teaspoon Panch phoron (Bengali five spice)
- to taste Salt ('namak')
- 1 tablespoon Coriander leaves (chopped; 'dhaniya patta') - optional
Instructions
- 1
Wash and clean the goat liver thoroughly. Cut into bite-sized pieces and set aside.
5 minutes
Soak liver in milk for 10 minutes to reduce any strong odor.
- 2
Heat mustard oil in a kadhai (wok) until it starts to smoke. Add panch phoron and let it splutter.
2 minutes
Always smoke mustard oil to mellow its pungency.
- 3
Add sliced onions and sauté until golden brown. Stir in ginger-garlic paste and cook until raw smell disappears.
3 minutes
Cook on medium flame to avoid burning the spices.
- 4
Add potatoes, carrots, and green peas. Sprinkle turmeric and red chili powder. Sauté for 2-3 minutes.
5 minutes
Cut vegetables evenly for uniform cooking.
Why This Dish is Healthy
This East Indian curry is a healthy choice because it uses lean goat liver—a nutrient-dense organ meat packed with protein and essential vitamins. Minimal oil, plenty of vegetables, and a reliance on natural spices keep the dish low in calories and full of flavor. It's a wholesome, satisfying option for anyone seeking traditional taste without excess fat or processed ingredients.
Mete Chorchori is rich in protein and iron, mainly due to the goat liver, making it excellent for muscle repair and maintaining healthy blood levels. The inclusion of vegetables like potato and carrot provides dietary fiber, vitamin C, and beta-carotene. Mustard oil adds heart-healthy fats, while the spices offer antioxidants. With only 140 calories per serving, this dish fits well into a balanced meal plan, supporting both energy and micronutrient needs.
Pro Tips
- 💡Tip 1: Always cook liver on medium heat to prevent it from becoming chewy.
- 💡Tip 2: Smoking mustard oil is essential for authentic Bengali flavor.
- 💡Tip 3: Add a pinch of sugar to balance the spices, if desired.
Storage & Serving
Store leftover Mete Chorchori in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove before serving. Avoid freezing, as the liver may become tough.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 8.0 g |
| Total Fat | 7.0 g |
| Fiber | 2.0 g |
