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A rustic and flavorful Assamese mashed potato dish made with boiled duck eggs, pungent mustard oil, and fresh herbs. This simple comfort food from Assam is incredibly satisfying and pairs perfectly with steamed rice and dal.
For 4 servings
Boil Potatoes and Eggs
Peel and Mash
Combine Ingredients
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A rustic and flavorful Assamese mashed potato dish made with boiled duck eggs, pungent mustard oil, and fresh herbs. This simple comfort food from Assam is incredibly satisfying and pairs perfectly with steamed rice and dal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 373.51 calories per serving with 13.87g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve
For a vegan version, simply omit the duck eggs. You can add roasted garlic cloves (mashed) to enhance the flavor.
If duck eggs are unavailable, you can substitute them with an equal number of large chicken eggs. The flavor will be slightly less rich but still delicious.
Roast a whole tomato and a few cloves of garlic on an open flame until the skin is charred. Peel and mash them along with the potatoes and eggs for a deep, smoky flavor.
A popular variation involves mashing in a piece of fried or smoked fish (Masor Pitika) along with the potatoes for an added layer of flavor and protein.
Duck eggs are a fantastic source of complete protein, which is essential for muscle repair, immune function, and overall body maintenance. They are often considered more nutrient-dense than chicken eggs.
The complex carbohydrates in potatoes provide a steady release of energy, making this a fulfilling and satisfying dish that keeps you full for longer.
Cold-pressed mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
This dish offers a good profile of micronutrients, including Vitamin C and potassium from potatoes, Vitamin D and B12 from eggs, and antioxidants from the raw onions and coriander.
It is a traditional and beloved comfort food from the Indian state of Assam. 'Haahor Koni' means duck egg, 'Aloo' means potato, and 'Pitika' refers to a mash. It's a simple, rustic mash of boiled potatoes and duck eggs flavored with raw onion, chilies, coriander, and pungent mustard oil.
Yes, it is a relatively healthy and balanced dish. It provides complex carbohydrates from potatoes for energy, high-quality protein from duck eggs, and healthy fats from mustard oil. The use of fresh, raw ingredients also retains nutrients.
One serving of Haahor Koni Aloo Pitika (approximately 1 cup or 270g) contains around 350-400 calories, primarily from the potatoes, duck eggs, and mustard oil.
Absolutely. While duck eggs provide a richer, creamier texture and a more intense flavor, large chicken eggs are a common and perfectly acceptable substitute if duck eggs are not available.
Pungent mustard oil is the signature flavor of Assamese pitika. Its sharp, zesty, and slightly spicy taste is essential for the dish's authenticity and cannot be replicated with other oils.
It is best served fresh, immediately after preparation. If made ahead, the raw onions can lose their crunch and release water, making the pitika soggy. If you must prepare in advance, boil and mash the potatoes and eggs, and mix in the other ingredients just before serving.