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A rustic and pungent Assamese mashed tomato relish. Fire-roasted tomatoes are mashed with sharp raw onion, spicy green chilies, and a generous drizzle of mustard oil. The perfect simple side for a comforting dal-rice meal.
For 4 servings
Roast the Tomatoes
Peel and Mash
Combine Ingredients
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A rustic and pungent Assamese mashed tomato relish. Fire-roasted tomatoes are mashed with sharp raw onion, spicy green chilies, and a generous drizzle of mustard oil. The perfect simple side for a comforting dal-rice meal.
This indian recipe takes 17 minutes to prepare and yields 4 servings. At 95.84 calories per serving with 1.49g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Mix and Serve
Add 1-2 cloves of finely minced raw garlic along with the onion for an extra layer of pungent flavor.
Roast one of the green chilies along with the tomatoes to impart a smoky heat to the relish.
For a different flavor profile, you can substitute coriander leaves with an equal amount of finely chopped fresh mint leaves.
Tomatoes are a prime source of lycopene, a powerful antioxidant that helps neutralize harmful free radicals, protecting cells from damage and supporting overall health.
Mustard oil contains compounds like allyl isothiocyanate, which have natural anti-inflammatory effects that can be beneficial for reducing inflammation in the body.
The combination of monounsaturated fats in mustard oil and potassium in tomatoes can contribute to better cardiovascular health by helping to manage cholesterol levels and blood pressure.
The raw onions and green chilies in this dish are good sources of Vitamin C, an essential nutrient for a robust immune system that helps the body fend off infections.
One serving of Bilahi Pitika (approximately 1/4 cup or 135g) contains around 80-90 calories, mainly from the mustard oil and the natural sugars in the tomatoes.
Yes, it is a healthy condiment. It's made with fresh, raw vegetables and is rich in antioxidants like lycopene from tomatoes. The mustard oil provides beneficial monounsaturated fats. It is naturally vegan and gluten-free.
If you don't have a gas stove, you can roast the tomatoes on a charcoal grill or under the broiler in your oven. Place them on a baking sheet and broil on high, turning every few minutes, until the skin is charred and blistered.
For an authentic Assamese taste, pungent raw mustard oil is essential and its flavor is central to the dish. Substituting it with another oil will result in a completely different taste.
It is best enjoyed fresh on the day it is made. You can store leftovers in an airtight container in the refrigerator for up to 24 hours, but be aware that the flavor of the raw onion will become much stronger over time.
Bilahi Pitika is very versatile. It pairs wonderfully with roti or paratha, as a side with khichdi, or even as a relish for grilled fish or chicken.