Embark on a culinary journey to the heart of Bangladesh with our delightful Chingri Bhorta recipe. This exquisite dish showcases the rich flavors and culinary heritage of this vibrant South Asian country. Chingri Bhorta, a mouthwatering shrimp mash, is a beloved dish that combines the succulence of fresh prawns with an array of aromatic spices. Join us in unraveling the secrets of this gastronomic delight, as we guide you through the steps to create a dish that not only tantalizes your taste buds but also pays homage to the cultural tapestry of Bangladesh. Get ready to elevate your home-cooking experience with the authentic taste of Bangladesh's Chingri Bhorta!

Ingredients:

• 250g fresh prawns (Chingri), cleaned and deveined
• 2 tablespoons mustard oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 2 green chilies, finely chopped
• 1 small onion, finely chopped
• 1/2 teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

Boil the Prawns:

1-In a pot of boiling water, add a pinch of salt and turmeric powder.

2-Add the cleaned prawns and cook until they turn pink and opaque. This usually takes about 3-5 minutes.

3-Drain the prawns and set them aside to cool.

Mash the Prawns:Once the prawns have cooled, transfer them to a bowl and roughly mash them with a fork or a pestle. Leave some texture for a delightful mouthfeel.

Prepare the Spice Mix:

1-In a pan, heat mustard oil until it reaches its smoking point. Then, let it cool slightly.

2-Add minced garlic, ginger, and chopped green chilies to the oil. Sauté until the raw smell disappears.

Combine Ingredients:

1-Add the finely chopped onions to the pan and cook until they turn translucent.

2-Stir in turmeric powder and cook for an additional minute.

Mix with Mashed Prawns:Add the mashed prawns to the pan, combining them well with the spice mix. Cook for a few minutes, allowing the flavors to meld.

Adjust Seasoning:Season with salt according to your taste. Remember that the prawns were boiled with a pinch of salt, so adjust accordingly.

Garnish and Serve:

1-Garnish the Chingri Bhorta with freshly chopped coriander leaves.

2-Drizzle a bit of extra mustard oil on top for an authentic touch.

Serve and Enjoy:Your Bangladesh Chingri Bhorta is ready to be served! Enjoy it with warm rice or your favorite bread for a delightful experience.

This traditional recipe captures the essence of Bangladesh's culinary culture, offering a burst of flavors from the spices, garlic, and mustard oil that will surely leave you craving more.

Nutritional Values:

It's important to note that the nutritional values can vary based on factors such as specific brands of ingredients, preparation methods, and individual variations. However, here's a general estimate of the nutritional values for the ingredients in the given quantities:

Fresh Prawns (250g):

• Calories: Approximately 150 kcal
• Protein: Around 30g
• Fat: Less than 2g
• Carbohydrates: 0g
• Cholesterol: Varies (approximately 150-200mg)

benefits:

• Rich in high-quality protein.
• Good source of essential minerals like selenium and iodine.
• Provides omega-3 fatty acids, beneficial for heart health.

Mustard Oil (2 tablespoons):

• Calories: Approximately 240 kcal
• Total Fat: Around 28g
• Saturated Fat: 2.5g
• Monounsaturated Fat: 5g
• Polyunsaturated Fat: 20g
• No Carbohydrates or Protein

benefits:

• Contains heart-healthy monounsaturated and polyunsaturated fats.
• Rich in omega-3 fatty acids.
• May have anti-inflammatory properties.

Garlic (1 teaspoon, minced):

• Calories: Approximately 5 kcal
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 0g

benefits:

• Known for potential immune-boosting properties.
• Contains allicin, which has antibacterial and antiviral properties.
• May contribute to heart health by helping regulate blood pressure and cholesterol levels.

Ginger (1 teaspoon, minced):

• Calories: Approximately 2 kcal
• Carbohydrates: 0.5g
• Fiber: 0g
• Protein: 0g

benefits:

• Exhibits anti-inflammatory and antioxidant properties.
• May help alleviate digestive discomfort and nausea.
• Contains bioactive compounds with potential health benefits.

Green Chilies (2 pieces, finely chopped):

• Calories: Approximately 5 kcal
• Carbohydrates: 1g
• Fiber: 0.5g
• Protein: 0g

benefits:

• Good source of vitamins A and C.
• Contains capsaicin, which may boost metabolism.
• May have anti-inflammatory and pain-relieving properties.

Onion (1 small, finely chopped):

• Calories: Approximately 20 kcal
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 0.5g

benefits:

• Rich in antioxidants, particularly quercetin.
• May have anti-inflammatory and antibacterial properties.
• Contains prebiotics that support gut health.

Turmeric Powder (1/2 teaspoon):

• Calories: Approximately 5 kcal
• Carbohydrates: 1g
• Fiber: 0.5g
• Protein: 0g

benefits:

• Contains curcumin, a potent anti-inflammatory compound.
• May have antioxidant properties.
• Potential benefits for joint health and cognitive function.

Salt (to taste):

• Sodium content can vary based on the amount used, but it's usually around 2,300 mg per teaspoon.

benefits:

• Essential for maintaining proper fluid balance in the body.
• Important for nerve function and muscle contraction.
• However, moderation is key, as excessive salt intake may contribute to health issues.

Fresh Coriander Leaves (for garnish):

• Calories: Approximately 1 kcal
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 0g

benefits:

• Good source of vitamins A, C, and K.
• Contains antioxidants and may have anti-inflammatory properties.
• Adds fresh flavor and aroma to dishes.

Please keep in mind that these are rough estimates, and the actual nutritional values may vary based on specific products and brands used. If you have specific dietary concerns or are following a particular nutrition plan, it's recommended to consult with a nutritionist for more accurate information.