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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
Mash the Vegetables
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.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 132.09 calories per serving with 2.24g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Combine and Season
Mix and Serve
For an extra layer of flavor, add 1-2 cloves of finely minced raw garlic along with the onion.
Roast a whole dry red chili until fragrant and slightly charred. Crush it and mix it into the pitika for a smoky heat.
A small squeeze of fresh lime or lemon juice at the end can brighten up the flavors and cut through the bitterness.
In addition to coriander, you can add a tablespoon of finely chopped mint leaves for a fresh twist.
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.
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.
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.
This simple dish is a good source of Vitamin C (from bitter gourd and potato), Vitamin A, and essential minerals like potassium and iron.
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.
Yes, it is very healthy. Bitter gourd is renowned for its blood sugar-regulating properties. The dish is rich in fiber, vitamins, and minerals. The use of raw mustard oil also provides beneficial monounsaturated fats and anti-inflammatory compounds.
To significantly reduce bitterness, scrape the bumpy skin of the bitter gourd, remove the seeds, and rub the pieces with salt. Let them sit for 15-20 minutes, then rinse thoroughly before boiling. This process draws out some of the bitter juices.
For an authentic Tita Kerela Pitika, mustard oil is essential. Its pungent, sharp flavor is the signature taste of the dish and balances the bitterness of the gourd. Substituting it will result in a completely different flavor profile.
Pitika is best enjoyed fresh, right after it's made, as the raw onion and mustard oil flavors are most potent then. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours.
Yes, you can make a pitika with just bitter gourd, but the potato adds a creamy texture and a mild sweetness that beautifully balances the bitterness. Without it, the dish will be more intensely bitter and have a different consistency.
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