Loading...
A simple yet flavorful Assamese dish made by mashing boiled taro root with pungent mustard oil, fiery green chilies, and fresh coriander. This rustic side dish is a staple comfort food, perfectly complementing a plate of rice and dal.
For 4 servings
Prepare and Cook the Taro Root
Peel and Mash the Taro
Combine Flavoring Ingredients
A refreshing and protein-packed salad combining fluffy quinoa, hearty chickpeas, and crisp vegetables. The creamy lemon-tahini dressing ties everything together for a light yet satisfying meal, perfect for a healthy lunch.
A comforting and flavorful baked dish where assorted vegetables are cooked in a spiced yogurt-based gravy and baked to perfection. A wholesome Indian take on a classic casserole, perfect for a hearty meal.
A simple yet satisfying breakfast bowl featuring creamy yogurt topped with crunchy homemade granola and fresh berries. It's a quick, healthy, and delicious way to start your day.
A light, fluffy, and protein-packed omelette made with only egg whites and loaded with fresh vegetables and mild Indian spices. It's a perfect healthy and quick start to your day, ready in under 15 minutes.
A simple yet flavorful Assamese dish made by mashing boiled taro root with pungent mustard oil, fiery green chilies, and fresh coriander. This rustic side dish is a staple comfort food, perfectly complementing a plate of rice and dal.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 264.03 calories per serving with 2.93g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Mix and Serve
For a smoky twist, roast a whole tomato and a few cloves of garlic directly over a flame until the skin is charred. Peel, mash them, and add to the pitika.
Instead of coriander, try using finely chopped sawtooth coriander (maan dhaniya) for a more intense, traditional Assamese flavor.
Add a piece of flaked, deboned grilled or fried fish (like Rohu or Hilsa) to the mash for a non-vegetarian version called 'Masor Pitika'.
Add a crushed Bhoot Jolokia (Ghost Pepper) for an intensely spicy kick, a specialty of the region. Use with extreme caution.
Taro root is an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
As a complex carbohydrate, taro root provides a slow and steady release of energy, keeping you full and energized for longer periods compared to simple carbs.
Cold-pressed mustard oil is rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are beneficial for cardiovascular health.
The raw onions, green chilies, and coriander leaves are packed with antioxidants, vitamins, and minerals that help combat oxidative stress and boost overall immunity.
Kosu Pitika is a traditional Assamese side dish made from boiled and mashed taro root (Kosu), mixed with raw mustard oil, onion, green chilies, and coriander. 'Pitika' refers to any mashed item in Assamese cuisine.
Yes, it is a relatively healthy dish. Taro root is a great source of dietary fiber, complex carbohydrates, and essential minerals. The use of raw, cold-pressed mustard oil provides healthy fats. It is also naturally gluten-free and plant-based.
One serving of Kosu Pitika (approximately 165g or 3/4 cup) contains around 230-250 calories, primarily from the carbohydrates in the taro root and the fats in the mustard oil.
While you can substitute with another oil, the pungent flavor of mustard oil is the signature characteristic of this dish. Using another oil will significantly change the taste and it will no longer be an authentic Kosu Pitika.
The itchiness is caused by calcium oxalate crystals. Ensure the taro is cooked thoroughly, as this breaks down the crystals. Adding an acidic ingredient like lemon juice also helps neutralize them. Applying oil to your hands before handling can prevent skin irritation.
It is best consumed fresh on the day it is made because of the raw onions, which can become pungent and lose their crunch. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours.