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A comforting Assamese-style mashed potato, infused with the pungent kick of raw mustard oil, sharp onions, and fresh chilies. This simple side dish comes together in minutes and is the perfect accompaniment to a plate of hot rice and dal.
For 4 servings
Boil the Potatoes
Peel and Mash
Add Aromatics and Seasoning
A comforting Assamese-style mashed potato, infused with the pungent kick of raw mustard oil, sharp onions, and fresh chilies. This simple side dish comes together in minutes and is the perfect accompaniment to a plate of hot rice and dal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 183.09 calories per serving with 3.52g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Serve
Roast the potatoes directly over a flame or in an oven until the skin is charred and the inside is soft. Peel and mash as usual. This imparts a delicious smoky aroma.
Add one or two finely chopped hard-boiled eggs to the mash for extra protein and richness.
For a different flavor profile, add 1-2 cloves of finely minced raw garlic along with the onions.
Some variations include a roasted and mashed tomato (Pura Bilahi Pitika) mixed in for a tangy taste.
Potatoes are a rich source of complex carbohydrates, which are broken down slowly by the body to provide a steady and sustained release of energy.
Raw mustard oil contains compounds like allyl isothiocyanate and omega-3 fatty acids, which possess potent anti-inflammatory properties that can help reduce inflammation in the body.
The raw onions, green chilies, and coriander leaves are packed with powerful antioxidants like quercetin and vitamin C, which help combat oxidative stress and protect cells from damage.
Potatoes contain resistant starch, which acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy digestive system.
Aloo Pitika is a traditional Assamese dish made from mashed potatoes mixed with raw mustard oil, onions, green chilies, and coriander. It's a simple, flavorful, and comforting side dish, typically served with rice and dal.
Yes, Aloo Pitika can be part of a healthy diet. Potatoes provide complex carbohydrates for energy, while mustard oil offers monounsaturated fats and anti-inflammatory properties. The raw onions and chilies add vitamins and antioxidants. It is naturally vegan and gluten-free.
One serving of Aloo Pitika (approximately 177g) contains around 180-220 calories, primarily from the carbohydrates in potatoes and the fat from the mustard oil.
For an authentic Assamese Aloo Pitika, raw mustard oil is essential. Its unique pungent flavor defines the dish. Substituting it will significantly change the taste and it will no longer be a traditional Pitika.
To make 'Aloo Pura Pitika' (smoked mashed potato), roast the potatoes on an open flame, in a tandoor, or in an oven until the skin is charred and the flesh is cooked through. Then, peel and mash them as per the recipe. This adds a wonderful smoky flavor.
It is best served fresh. If made ahead, the raw onions can release water, making the dish soggy and altering the texture. If you must prepare in advance, you can boil and mash the potatoes and mix in the other ingredients just before serving.
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