Love Assamese Vegetarian Thali, 9 Dishes to include

By Priya Das Updated: Nov 19, 2023

 Originating in the northeastern Indian state of Assam, Assamese cuisine is significant in terms of culture, nutrition, and cooking techniques. The use of seasonal and locally sourced ingredients is emphasised in Assamese cuisine. This strategy guarantees that meals are flavorful, fresh, and respectful of the area’s natural resources in addition to promoting local agriculture. Assamese food is renowned for its ability to balance flavours by using components of bitter, spicy, sour, and sweet. The distinctive flavour profiles of Assamese cuisine are influenced by the use of local herbs and spices.

Typically, an Assamese vegetarian thali consists of several dishes that highlight the wide range of tastes and ingredients found in Assamese cuisine. An Assamese vegetarian thali may include the following vegetarian dishes:

1. Bhaat (Steamed Rice): The main ingredient in Assamese food is rice. It is the cornerstone of practically every meal and an essential component of the Assamese people’s daily diet.   For centuries, rice farming has been an integral aspect of Assamese culture. The Assamese people’s cultural identity is intricately linked to the practise of growing and consuming rice. A good source of carbohydrates that give you energy for everyday tasks is steamed rice. It is a nutritious and easily digestible food because it is low in fat and sodium.  Assamese people refer to meals as “Axomiya Bhog,” which usually consists of steamed rice. It stands for a connection to customary culinary techniques as well as a sense of identity.

2. Dal (Letils): Dal, or lentils, are an essential ingredient in Assamese cuisine and are a key part of the traditional thali, which is a full meal served on a single platter.  Dal is a great source of plant-based protein, which is necessary for muscle growth, tissue repair, and general bodily functions. Dal is the main source of protein in areas where meat consumption is restricted, which helps to maintain the thali’s nutritional balance. Vital nutrients like vitamins, minerals, and dietary fibre are abundant in lentils. They offer sufficient amounts of potassium, iron, folate, and other micronutrients, all of which support general health and wellbeing.

3. Bhendir Sarosi (Lady Finger In Mustered Sauce ):  The Assamese dish “Bhendir Sorsori” consists of ladyfinger (okra) cooked in a tart mustard sauce.  The thali gains its distinct flavour from Bhendir Sorsori. The dish is harmonious and flavorful because of the marriage of ladyfinger’s natural sweetness and mustard’s tanginess.  The amount of mustard used in the sauce is indicative of how common mustard is in Assamese cooking. A staple in many classic Assamese recipes, mustard’s distinct flavour gives the food a richer, more complex flavour. A nutrient-dense vegetable high in dietary fibre, vitamins, and minerals is ladyfinger. Because mustard has antioxidants and possible health benefits, the mustard sauce adds even more nutritional value.

4. Khar: An important and unique part of Assamese cuisine is the traditional alkaline preparation known as kar. It is frequently served with an Assamese vegetable thali, which is a full meal presented on a single platter. In terms of Assamese cuisine, Khar is significant both historically and culturally. It is a customary dish that showcases the area’s culinary legacy and is frequently connected to festivals and festivities in Assam. Khar is made with alkaline water, which is made by passing water through the ashes of sun-dried sunflower stems. This gives the drink its distinct flavour and texture. In addition to giving khar its unique flavour, its alkaline qualities may also offer health advantages.

Video Credit: Youtube/ Chef BB’s Kitchen

5. Lau Tenga: The Assamese thali gains its distinct and zesty flavour from Lau Tenga. It tastes delicious and refreshing because of the combination of the mild sweetness of bottle gourd and the sourness of ingredients like ou tenga (elephant apple) or tomatoes.  Lau Tenga helps to balance the taste profile of a traditional Assamese thali, which frequently consists of a variety of dishes with varying flavours. Lau Tenga’s tangy flavour enhances other foods like dal, rice, and different vegetable dishes, making for a balanced and enjoyable meal. The primary ingredient in Lau Tenga, bottle gourd, has a high water content and minimal calorie count. It also offers vital nutrients like dietary fibre, minerals, and vitamins, including vitamin C.

6. Aloo Pitika: A basic but crucial part of an Assamese thali is Aloo Pitika. It’s a mashed potato dish with onions, green chilies, mustard oil, and occasionally herbs.  In Assam, aloo pitika is frequently regarded as comfort food. It’s a go-to dish for a filling and cosy supper because of its easy preparation and common ingredients.  Aloo Pitika is flexible and can be customised to suit individual tastes. Extras like herbs, roasted or smoked veggies, or even fish in versions like Masor Tenga (fish pitika) can be added. Its adaptability permits culinary creativity.

7. Xaak Bhaji:  The Assamese dish Xaak Bhaji symbolises a customary method of cooking and consuming leafy greens. The region’s culinary legacy heavily incorporates leafy greens, known as “xaak” in Assamese. Minerals, vitamins, and antioxidants abound in leafy greens. The addition of Xaak Bhaji to the thali enhances the meal’s nutritional value by providing vital nutrients for general health. Using seasonal and locally available ingredients is a major focus of Assamese cuisine. Xaak Bhaji offers a variety of leafy greens that change with the season, demonstrating the wide range of produce that is available. To give Xaak Bhaji more depth and flavour, it is prepared with a variety of regional spices. A tasty and fragrant side dish is produced by combining the flavours of spices with the inherent flavour of leafy greens.

8. Kharoli: The thali gains a distinct flavour from the addition of kharaoli. Raw papaya, mustard oil, and spices combine to make a tangy and flavorful chutney that goes well with a variety of foods. In Assamese cuisine, kharoli is a traditional method of chutney preparation. The region’s culinary customs and tastes are reflected in the use of locally sourced ingredients and mustard oil. One of the main ingredients in Kharoli, mustard oil, is thought to have digestive benefits. One could argue that adding kharoli to the thali improves digestion and the dining experience as a whole.

9. Assamese Pickle:  Locally referred to as “Achaar” or “Kharoli,” Assamese pickles are an important component of an Assamese thali, adding a variety of flavours, textures, and cultural depth to the entire eating experience. Pickles from Assam are renowned for their distinct and potent tastes, which frequently combine elements of sour, spicy, and occasionally sweet flavours. A thali’s overall flavour profile is improved and given a contrast to other dishes when pickles are added. A classic way to preserve seasonal fruits and vegetables is through pickling. Assamese pickles let people enjoy the flavours of certain fruits and vegetables all year long because they frequently use seasonal and locally available ingredients.

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