Echore muri ghonto (raw jackfruit cooked with basmati rice-bengali style) Recipe

Recipe By Better Butter

Muri ghonto or fish head curry is a traditional bengali cuisine prepared with fish head, some soaked rice along with the usual spices into a thick gravy. The quantity of rice can be adjusted according to individual preference. It can be made into a curry form or a pulao. But here is a vegetarian version of the said dish with green jackfruit. This is a very good combination and it also goes by the name of jackfruit pulao, where the rice happens to be the predominant ingredient. But i used slightly less as i wanted to prepare into a curry form. If making a pulao increase the quantity of rice and cook it in ghee. Traditionally it is prepared with a local rice variety called gobindo bhog, but in the absence of it you can make do with any basmati rice. The curry form can be enjoyed with either rice or chapattis.

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50minstotal
30minsPrep
20minsCook
50m.total
30m.Prep
20m.Cook
Echore muri ghonto (raw jackfruit cooked with basmati rice-bengali style)
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Ingredients for Echore muri ghonto (raw jackfruit cooked with basmati rice-bengali style) Recipe

  • 0.33 small Echore , cubed and boiled
  • 0.17 cup green peas
  • 0.33 potato, cubed
  • 0.67 tablespoon rice, soaked for 30 minutes
  • 0.67 tablespoon mustard oil
  • 0.33-0.67 bay leaves
  • 0.33 stick Cinnamon
  • 0.67 green cardamoms
  • 1.33 Cloves
  • 0.17 teaspoon cumin seeds
  • 0.33 onion, chopped
  • 0.33 teaspoon ginger garlic paste
  • 0.33 teaspoon tomato paste
  • As required Salt
  • 0.17 teaspoon turmeric powder
  • 0.33 tablespoon roasted coriander cumin powder
  • 0.17 teaspoon garam masala powder
  • 0.33 As required tsp. red chili powder
  • 0.33 teaspoon Ghee
  • As required coriander leaves to garnish
Nutrition
value
273
calories per serving
3 g Fat8 g Protein62 g Carbs34 g FiberOther

Current Totals

  • Fat
    3g
  • Protein
    8g
  • Carbs
    62g
  • Fiber
    34g

MacroNutrients

  • Carbs
    62g
  • Protein
    8g
  • Fiber
    34g

Fats

  • Fat
    3g

Vitamins & Minerals

  • Calcium
    554mg
  • Iron
    9mg
  • Vitamin A
    3340mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    2mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    71mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    41mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    155mg
  • Manganese
    13mg
  • Phosphorus
    140mg
  • Selenium
    6mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Better Butter