Murgir Jhol Bengali
Curries • India
About Murgir Jhol Bengali
Thin Bengali chicken curry with potato, ginger, and a warm but not heavy spice profile. Everyday household chicken dish, especially with rice.
How to Make Murgir Jhol Bengali (Traditional & Healthy Version)
Murgir Jhol Bengali is a classic East Indian chicken curry, renowned for its light, aromatic gravy and subtle spices. Originating from West Bengal, this dish is a staple in Bengali households, especially during family gatherings and festive occasions. The term 'Murgir Jhol' translates to 'chicken curry' in Bengali, where 'murgi' means chicken and 'jhol' refers to a thin, flavorful gravy. Unlike rich, creamy curries, Murgir Jhol is known for its lighter texture, making it perfect for calorie-conscious eaters. The flavors are built using locally sourced spices such as panch phoron (a five-spice blend), mustard oil, and fresh vegetables. The use of haldi (turmeric), adrak (ginger), and laal mirch (red chilli) not only enhances the taste but also brings out the vibrant color of the curry. Murgir Jhol holds a special place in Bengali culture, often served with steamed rice (bhaat) during Durga Puja celebrations or Sunday lunches. Its gentle heat and aromatic notes make it a comforting, balanced meal, ideal for those seeking authentic Indian cuisine with a health-conscious twist.
Ingredients(for 1 bowl (approx. 200g) with gravy and chicken pieces)
- 250g Chicken breast (boneless, cut into pieces)
- 1 medium Potato (aloo) (peeled and cubed)
- 1 large Onion (pyaz) (finely chopped)
- 1 medium Tomato (tamatar) (chopped)
- 1.5 tbsp Mustard oil (sarson ka tel) (authentic Bengali flavor)
- 1 tbsp Ginger-garlic paste (adrak-lahsun paste) (freshly ground)
- 1/2 tsp Turmeric powder (haldi) (for color and flavor)
- 1/2 tsp Red chilli powder (laal mirch) (adjust to taste)
- 1/2 tsp Cumin powder (jeera powder) (for earthy taste)
- 1/2 tsp Panch phoron (Bengali five-spice blend)
- to taste Salt
- 1 Green chilli (hari mirch) (slit lengthwise) - optional
- 2 tbsp Coriander leaves (dhaniya) (chopped, for garnish)
Instructions
- 1
Marinate chicken with haldi, laal mirch, salt, and half the ginger-garlic paste. Set aside for 10 minutes.
10 minutes
Marination ensures tender and flavorful chicken.
- 2
Heat mustard oil in a kadhai until it smokes lightly. Add panch phoron and let it splutter.
2 minutes
Smoking mustard oil removes bitterness and enhances aroma.
- 3
Add onions and sauté until golden brown. Stir in the remaining ginger-garlic paste.
3 minutes
Keep stirring to avoid burning and to deepen flavor.
- 4
Add chopped tomatoes and cook till soft. Sprinkle cumin powder and mix well.
2 minutes
Tomatoes balance the spices and add a tangy undertone.
Why This Dish is Healthy
This recipe uses minimal oil and avoids heavy cream, making it weight-loss friendly without sacrificing flavor. Lean chicken provides muscle-supporting protein, and the inclusion of vegetables increases fiber and micronutrients. The thin, watery gravy reduces calorie density, making it a great option for calorie counters and those managing diabetes.
Murgir Jhol Bengali is a protein-rich dish thanks to lean chicken breast, providing 10g protein per serving and just 110 calories. Potatoes and tomatoes add dietary fiber, vitamins C and B6, and minerals like potassium. Mustard oil is a source of healthy fats and omega-3s, while turmeric and ginger offer anti-inflammatory benefits. The spices used are rich in antioxidants, supporting immunity and digestion.
Pro Tips
- 💡Tip 1: Use mustard oil for authentic Bengali flavor.
- 💡Tip 2: Let the oil smoke before adding spices to remove bitterness.
- 💡Tip 3: Marinate chicken for at least 10 minutes for tenderness and taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water to restore the gravy.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 4.0 g |
| Total Fat | 6.0 g |
| Fiber | 1.0 g |
