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A simple and wholesome Assamese dish made from mashed raw papaya, pungent mustard oil, and fresh herbs. This rustic side dish is light, healthy, and pairs perfectly with steamed rice and dal.
For 4 servings
Prepare and Boil the Papaya
Mash the Papaya
Combine and Season
A simple and wholesome Assamese dish made from mashed raw papaya, pungent mustard oil, and fresh herbs. This rustic side dish is light, healthy, and pairs perfectly with steamed rice and dal.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 124.82 calories per serving with 0.95g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Serve Immediately
Add one medium boiled and mashed potato along with the papaya for a creamier and heartier pitika.
Incorporate 1-2 cloves of finely minced raw garlic or a small piece of grated ginger for an extra layer of pungency.
For a different kind of heat and aroma, garnish with a broken, dry red chili that has been lightly fried in a drop of mustard oil.
For a regional variation, add a tablespoon of chopped 'man dhaniya' (long coriander/culantro) if available, for its distinct, strong flavor.
Raw papaya contains a powerful enzyme called papain, which helps break down proteins and promotes healthy digestion, preventing bloating and constipation.
This dish is a good source of antioxidants like Vitamin C from papaya and coriander, which help combat free radicals and reduce oxidative stress in the body.
The pure mustard oil used in this recipe contains omega-3 fatty acids and selenium, which are known for their anti-inflammatory effects, potentially helping to reduce joint pain and inflammation.
Being primarily made of papaya, a low-calorie fruit, this dish is an excellent option for those managing their weight or looking for a light yet filling side dish.
Papaya Pitika is a traditional and rustic side dish from the Indian state of Assam. 'Pitika' refers to mashed food, and this dish is made by boiling and mashing raw papaya and mixing it with pungent mustard oil, raw onions, chilies, and coriander.
One serving of Papaya Pitika (approximately 140g) contains around 120-130 calories, making it a light and healthy side dish. The majority of the calories come from the mustard oil.
Yes, it is very healthy. Raw papaya is rich in the enzyme papain, which aids digestion, and is a good source of fiber and Vitamin C. The dish is minimally processed and uses healthy, fresh ingredients.
You can substitute with another oil, but the authentic, pungent flavor of Papaya Pitika comes specifically from raw mustard oil. Using any other oil will significantly change the taste of the dish.
It is best consumed fresh as the raw onions can make it watery upon storage. However, you can store leftovers in an airtight container in the refrigerator for up to one day. The texture and flavor might change slightly.
Bitterness can sometimes occur if the papaya is not peeled properly, leaving some of the green skin or the white sap behind. Ensure you peel it thickly. Certain varieties of papaya can also have a slightly bitter note.
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