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A unique Assamese stir-fry featuring the distinctively bitter Bhekuri Tita flowers, balanced with potatoes and simple spices. This traditional dish is celebrated for its unique flavor and health benefits, offering a true taste of Northeast Indian cuisine.
Heat the mustard oil in a kadai or pan over medium-high heat. To remove its raw pungency, allow the oil to heat until it just begins to smoke lightly, then reduce the heat to medium.
Add the sliced onions, minced garlic, and slit green chilies to the hot oil. Sauté for 2-3 minutes until the onions become soft and translucent.
Add the diced potatoes, turmeric powder, and salt. Stir well to ensure the potatoes are evenly coated with the spices. Cover the pan and cook for 5-7 minutes, stirring occasionally, until the potatoes are about 50% cooked and slightly tender.
Add the cleaned Bhekuri Tita flowers to the pan. Gently fold them into the potato mixture, being careful not to mash the potatoes.
Cook uncovered for another 5-6 minutes, stirring gently from time to time. The flowers will wilt and cook down. Continue cooking until the potatoes are fully tender and the bhaji is dry. Avoid overcooking the flowers to retain their texture.
Turn off the heat. Serve the Bhekuri Tita Phool Bhaji hot as a traditional side dish with steamed rice and a simple dal.
A unique Assamese stir-fry featuring the distinctively bitter Bhekuri Tita flowers, balanced with potatoes and simple spices. This traditional dish is celebrated for its unique flavor and health benefits, offering a true taste of Northeast Indian cuisine.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 164.84 calories per serving with 3.29g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Incorporate small cubes of eggplant (brinjal) or pumpkin along with the potatoes for added texture and flavor.
Add 1/2 teaspoon of panch phoron (Bengali five-spice mix) to the hot oil before adding onions for a different aromatic profile.
For a non-vegetarian twist common in Assamese cuisine, add small pieces of fried fish (like 'borali' or rohu) towards the end of cooking.
Bitter foods like Bhekuri Tita Phool are known in traditional medicine to stimulate the production of digestive enzymes and bile, which can aid in better digestion and nutrient absorption.
This dish contains ingredients like turmeric (with curcumin), garlic (with allicin), and onions, which are packed with antioxidants that help combat oxidative stress and inflammation in the body.
In Assamese folk medicine, bitter herbs and flowers are often consumed for their purported blood-purifying properties, believed to help in managing skin ailments and improving overall health.
The combination of potatoes and flowers provides dietary fiber, which is essential for maintaining a healthy gut, regulating blood sugar levels, and promoting satiety.
Bhekuri Tita Phool are the flowers of the Solanum indicum plant, also known as Indian Nightshade or 'poison berry'. They are small, purple flowers known for their distinct bitter taste and are a delicacy in Assamese cuisine, valued for both their flavor and medicinal properties.
Yes, it is considered very healthy. The bitter flowers are traditionally believed to have blood-purifying and digestive benefits. The dish is rich in fiber from the vegetables and contains antioxidants from spices like turmeric and garlic.
One serving of Bhekuri Tita Phool Bhaji contains approximately 150-160 calories, making it a light and healthy side dish. The majority of the calories come from the potatoes and mustard oil.
These flowers are a regional ingredient and can be difficult to find outside of Assam and Northeast India. You might find them in local markets in the region during their season or at specialty stores catering to Northeast Indian communities.
While the unique taste of Bhekuri Tita Phool is hard to replicate, you can try making a similar dish with other bitter ingredients like fresh neem flowers, finely chopped bitter gourd (karela), or fenugreek leaves (methi). The flavor profile will be different but will still result in a delicious bitter vegetable stir-fry.
Store any leftover bhaji in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.
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