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A simple yet flavorful Assamese comfort food made from mashed potatoes, pungent mustard oil, raw onions, and chilies. This rustic side dish comes together in minutes and is the perfect accompaniment to a meal of rice and dal.
For 4 servings
Cook the potatoes until tender. You can either boil them in a pot with water for 15-20 minutes or pressure cook them for 2-3 whistles. They should be soft enough to be easily pierced with a fork.
Once cooked, carefully drain the hot water. While the potatoes are still warm, peel off the skins and place them in a large mixing bowl.
Using a potato masher, a fork, or your clean hands, mash the potatoes thoroughly until they are smooth and free of large lumps. Mashing while warm yields the best texture.
To the mashed potatoes, add the finely chopped onion, green chilies, chopped coriander leaves, salt, and the raw mustard oil.
Mix all the ingredients together vigorously until everything is well combined. Using your hands is the traditional method and helps meld the flavors perfectly. The warmth of the potatoes will help release the aromas of the onion and mustard oil.
Taste and adjust the salt or chili if needed. Serve the Alu Pitika immediately with hot steamed rice and dal for a classic Assamese comfort meal.
A simple yet flavorful Assamese comfort food made from mashed potatoes, pungent mustard oil, raw onions, and chilies. This rustic side dish comes together in minutes and is the perfect accompaniment to a meal of rice and dal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 170.59 calories per serving with 2.9g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Roast a whole tomato and a green chili over an open flame until charred. Peel the tomato, mash it with the chili, and mix it into the potatoes for a smoky and tangy flavor.
Add one or two chopped hard-boiled eggs to the mixture for extra protein and a creamier texture.
For a different aromatic profile, add 1-2 cloves of finely minced raw garlic along with the onions.
Instead of green chilies, crumble 1-2 dry red chilies that have been pan-roasted in a drop of oil. This adds a different kind of heat and a nutty aroma.
Potatoes are an excellent source of potassium, an essential mineral and electrolyte that is vital for regulating blood pressure, nerve signals, and muscle contractions.
Cold-pressed mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are known to support cardiovascular health and reduce inflammation.
The raw onions and green chilies in this dish are packed with antioxidants, Vitamin C, and sulfur compounds that help strengthen the immune system and protect the body against infections.
Alu Pitika is a traditional and beloved comfort food from the state of Assam in India. It is a simple mash made from boiled potatoes, raw onion, green chilies, coriander, salt, and its signature ingredient, pungent raw mustard oil.
Yes, in moderation, Alu Pitika is quite healthy. Potatoes provide essential carbohydrates and potassium. The use of raw onions, chilies, and mustard oil adds antioxidants and healthy fats. It's a simple, home-style dish with no heavy spices or excessive oil.
One serving of Alu Pitika (approximately 175g) contains around 180-200 calories, making it a relatively low-calorie side dish. The majority of the calories come from the potatoes and the mustard oil.
You can, but it will no longer be an authentic Alu Pitika. The sharp, pungent flavor of raw mustard oil is the defining characteristic of this dish. Substituting it will result in a completely different taste.
To reduce the spice level, you can use fewer green chilies or remove the seeds from the chilies before chopping them, as the seeds contain most of the heat.
Alu Pitika is best consumed fresh. Due to the raw onions, it can develop a strong, slightly fermented taste if stored for too long. You can refrigerate leftovers in an airtight container for up to 24 hours.
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