Tita Kerela Pitika
A rustic and flavorful Assamese mashed dish featuring boiled bitter gourd and potato. The pungent kick of raw mustard oil, sharp onions, and spicy green chilies perfectly balances the bitterness, making it a unique and healthy side for rice and dal.
For 4 servings
Prepare and Boil the Vegetables
- Wash the bitter gourds and potatoes thoroughly. Trim the ends of the bitter gourds and cut them into large chunks. Cut the potatoes into similar-sized pieces.
- Place the vegetables in a medium-sized pot. Add 4 cups of water and 1/2 tsp of salt.
- Bring the water to a rolling boil over high heat. Then, reduce the heat to medium and cook for 15-20 minutes.
- The vegetables are ready when they are tender and can be easily pierced with a fork. The potatoes should be fully cooked through.
- Carefully drain all the water and set the vegetables aside to cool for about 5-10 minutes, until they are comfortable to handle.
Mash the Vegetables
- Once the potatoes have cooled slightly, peel off the skin. The skin should come off easily.
- Transfer the peeled potatoes and the boiled bitter gourd chunks to a large mixing bowl.
- Using a fork or a potato masher, mash the vegetables together. Aim for a coarse, slightly chunky texture. Do not over-mash into a smooth paste.
Combine and Season
- To the mashed vegetable mixture, add the finely chopped red onion and green chilies.
- Sprinkle the 3/4 tsp of salt (or to taste) over the mixture.
- Drizzle the raw mustard oil evenly over all the ingredients. This step is crucial for the authentic, pungent flavor of the dish.
Mix and Serve
- Using a spoon or your hands (for the best mix), gently combine all the ingredients until everything is well incorporated.
- Taste and adjust the salt or chili if needed.
- Garnish with freshly chopped coriander leaves.
- Serve immediately at room temperature with hot steamed rice and a simple dal for a complete Assamese meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To reduce bitterness, you can scrape the rough outer skin of the bitter gourd, slit it open, and remove the seeds and pith before boiling.
- 2For an authentic Assamese flavor, using raw, pungent mustard oil is non-negotiable. Do not heat it or substitute it with other oils.
- 3For a smoky flavor (known as 'pura pitika'), you can roast the vegetables directly over an open flame or in an oven until charred and soft, instead of boiling.
- 4Do not over-mash the vegetables; a slightly chunky, rustic texture is characteristic of a good pitika.
- 5This dish is traditionally served at room temperature, which allows the pungent flavors of the mustard oil and raw onion to shine.
Adapt it for your goals.
Add Garlic
For an extra layer of flavor, add 1-2 cloves of finely minced raw garlic along with the onion.
Smoky FlavorSmoky Flavor
Roast a whole dry red chili until fragrant and slightly charred. Crush it and mix it into the pitika for a smoky heat.
Add TangAdd Tang
A small squeeze of fresh lime or lemon juice at the end can brighten up the flavors and cut through the bitterness.
Herb VariationHerb Variation
In addition to coriander, you can add a tablespoon of finely chopped mint leaves for a fresh twist.
Why this is on our healthy list.
Supports Blood Sugar Control
Bitter gourd contains compounds like charantin and polypeptide-p, which have been shown to have a blood glucose-lowering effect, making this dish beneficial for managing blood sugar levels.
Rich in Dietary Fiber
Both bitter gourd and potatoes are good sources of dietary fiber, which aids in digestion, promotes gut health, and helps in maintaining a feeling of fullness.
Anti-inflammatory Properties
Raw mustard oil is rich in glucosinolates and omega-3 fatty acids, which possess potent anti-inflammatory properties that can help reduce inflammation in the body.
Packed with Nutrients
This simple dish is a good source of Vitamin C (from bitter gourd and potato), Vitamin A, and essential minerals like potassium and iron.
Frequently asked questions
One serving of Tita Kerela Pitika contains approximately 135-150 calories, making it a light and healthy side dish. The majority of the calories come from the potatoes and the mustard oil.
