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A smoky and pungent Assamese mashed tomato relish made with roasted cherry tomatoes, fiery green chilies, and sharp mustard oil. This simple side dish pairs perfectly with a plate of hot rice and dal.
For 4 servings
Roast the Vegetables
Peel and Mash
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A smoky and pungent Assamese mashed tomato relish made with roasted cherry tomatoes, fiery green chilies, and sharp mustard oil. This simple side dish pairs perfectly with a plate of hot rice and dal.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 73.34 calories per serving with 1.1g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Combine and Season
Rest and Serve
Roast a small eggplant (baingan) along with the tomatoes. Peel, mash, and mix it in for a creamier, smokier version.
Add one boiled and mashed potato to the mix. This makes the pitika heartier and less acidic.
For a fresh aroma, add 1 tablespoon of finely chopped mint leaves along with the coriander.
Add flakes of a grilled or boiled freshwater fish (like Rohu) to the mashed mixture for a non-vegetarian version.
Tomatoes are an excellent source of lycopene, a powerful antioxidant that helps protect cells from damage caused by free radicals and may reduce the risk of certain chronic diseases.
Garlic contains the compound allicin, which is known for its potent immune-boosting and antibacterial properties. Green chilies also contribute a significant amount of Vitamin C.
Cold-pressed mustard oil is a good source of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), including omega-3 fatty acids, which are beneficial for maintaining healthy cholesterol levels and overall cardiovascular health.
Both garlic and the capsaicin in green chilies possess natural anti-inflammatory properties that can help reduce inflammation in the body.
In the Assamese language, 'Konbilahi' translates to cherry tomato and 'Pitika' refers to any mashed dish, typically made with roasted or boiled vegetables. So, it literally means 'mashed cherry tomato'.
A single serving of approximately 1/4 cup contains around 65-75 calories. Most of the calories come from the healthy fats in the mustard oil, as the vegetables themselves are very low in calories.
Yes, it is a very healthy dish. It is rich in vitamins and antioxidants like lycopene from tomatoes and allicin from garlic. The mustard oil provides heart-healthy monounsaturated fats. It is also naturally vegan, gluten-free, and low in calories.
You can achieve a similar result by roasting the vegetables under a broiler in your oven. Place them on a foil-lined baking sheet and broil on high for 5-7 minutes, turning them halfway through, until the skins are well-charred. You can also dry-roast them in a hot cast-iron skillet.
Konbilahi Pitika is best consumed fresh on the day it is made. You can store leftovers in an airtight container in the refrigerator for up to 2 days, but be aware that the flavor of the raw onion will intensify over time.