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A fiery and pungent Assamese mashed potato dish. Boiled potatoes are mashed with sharp mustard oil, raw onions, and the intense heat of Bhoot Jolokia (ghost pepper). A simple yet incredibly flavorful side dish that is a staple in Assamese cuisine.
For 4 servings
Boil the Potatoes
Prepare the Aromatics
Mash and Combine
A fiery and pungent Assamese mashed potato dish. Boiled potatoes are mashed with sharp mustard oil, raw onions, and the intense heat of Bhoot Jolokia (ghost pepper). A simple yet incredibly flavorful side dish that is a staple in Assamese cuisine.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 205.76 calories per serving with 3.1g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Serve
Roast the potatoes, onion, and chili over an open flame until charred. Peel and mash for a deep, smoky 'Aloo Pura Pitika'.
Add one or two chopped hard-boiled eggs to the mash for extra protein and richness. This is a common variation called 'Aloo Koni Pitika'.
Incorporate flaked smoked or fried fish into the potato mash for a non-vegetarian version, popular in Assamese cuisine.
Omit the Bhoot Jolokia entirely and use only green chilies to control the heat level, making it accessible to those with lower spice tolerance.
The capsaicin in Bhoot Jolokia and green chilies is known to temporarily boost metabolism and can aid in fat burning.
Cold-pressed mustard oil is a good source of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), as well as omega-3 and omega-6 fatty acids, which are beneficial for heart health.
Both capsaicin from the chilies and compounds in mustard oil have demonstrated anti-inflammatory properties, which can help reduce inflammation in the body.
Potatoes are an excellent source of potassium, an essential mineral that helps regulate blood pressure, fluid balance, and nerve signals.
Aloo Pitika is a traditional and beloved comfort food from the state of Assam in Northeast India. It's a simple mash made with boiled or roasted potatoes, pungent mustard oil, raw onions, chilies, and salt.
Bhoot Jolokia, or Ghost Pepper, is one of the hottest chili peppers in the world, with a Scoville rating of over 1 million SHU. It should be used in extremely small quantities and handled with great care.
Absolutely. To reduce the heat, you can use a minuscule sliver of the Bhoot Jolokia, remove all its seeds and membrane, or omit it completely and just use green chilies to your taste.
Yes, in moderation, it can be part of a healthy diet. Potatoes provide complex carbohydrates and potassium. The raw onion and mustard oil have their own health benefits. However, it is a carb-dense dish, so portion control is key.
One serving of Aloo Pitika (approximately 185g) contains around 220-250 calories, primarily from the potatoes and mustard oil.
It is traditionally served as a side dish with plain steamed rice and a simple dal, like Masoor Dal. The combination is a classic Assamese comfort meal.
Aloo Pitika is best eaten fresh. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. The raw onion may become more pungent over time.
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