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A rustic and flavorful Assamese mash made from boiled jackfruit seeds, pungent mustard oil, and fresh herbs. This simple side dish is packed with unique flavors and is a traditional comfort food.
For 4 servings
Boil the Jackfruit Seeds
Peel and Mash the Seeds
Combine and Season
A rustic and flavorful Assamese mash made from boiled jackfruit seeds, pungent mustard oil, and fresh herbs. This simple side dish is packed with unique flavors and is a traditional comfort food.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 125.4 calories per serving with 3.44g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Serve
Instead of boiling, roast the jackfruit seeds in hot embers or on a dry cast-iron skillet until the outer skin is charred. Peel and proceed with the recipe for a deep, smoky taste.
Add 1-2 cloves of raw, finely minced garlic along with the onion for a sharper, more pungent flavor.
Incorporate 1 tablespoon of finely chopped mint leaves along with the coriander for a refreshing variation.
For those who love heat, add a tiny drop of ghost pepper (Bhut Jolokia) pickle oil, a staple in Assamese cuisine.
Jackfruit seeds are an excellent source of dietary fiber, which promotes healthy digestion, aids in regular bowel movements, and helps maintain a healthy gut microbiome.
This dish provides a valuable amount of plant-based protein from jackfruit seeds, contributing to muscle maintenance, repair, and overall body function.
Jackfruit seeds contain essential minerals like potassium and magnesium, which are vital for regulating blood pressure, supporting heart health, and ensuring proper nerve function.
The antioxidants and vitamins in jackfruit seeds, combined with the anti-inflammatory properties of mustard oil and fresh herbs, can help strengthen the immune system.
Kothalguti Pitika is a traditional Assamese side dish. 'Kothalguti' means jackfruit seeds and 'Pitika' refers to any mashed item. It's a simple, rustic mash of boiled jackfruit seeds with raw onion, chilies, coriander, and pungent mustard oil.
Yes, it is quite healthy. Jackfruit seeds are a good source of dietary fiber, protein, and essential minerals. The use of raw ingredients and minimal oil makes it a nutritious, low-calorie side dish.
One serving of Kothalguti Pitika (about 0.5 cup or 70g) contains approximately 80-100 calories, primarily from the carbohydrates in the seeds and the healthy fats in the mustard oil.
Mustard oil provides the signature pungent flavor of this dish. While you can substitute it with another oil, it will significantly alter the taste and it won't be an authentic Pitika. For the best experience, using pungent mustard oil is highly recommended.
For the best and smoothest texture, it is recommended to peel the thin brown inner skin. Leaving it on can result in a slightly gritty or astringent taste, though some people prefer to keep it for its nutritional content.
Store any leftovers in an airtight container in the refrigerator for up to one day. The raw onion will become stronger over time, so it's best consumed fresh.
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