10 Healthy Assamese Dishes to add to your Daily Diet Now!

Assamese Cuisine is the cuisine of the Assamese people characterized by its unique flavor as well as healthy Assamese Dishes. Assamese Dishes is renowned for the use of indigenous ingredients such as bamboo shoots, herbs, and local vegetables, as well as rice and fish as staple foods. Assamese cuisine has gained popularity in recent years due to its unique flavors and use of healthy ingredients. It is also recognized for its sustainability, as it relies on locally sourced ingredients that are easily available and affordable.

The cuisine is not only known for its unique flavors, subtle use of spices, and minimal use of oil and dairy products but also for its health benefits due to use of fresh ingredients as well as healthier preparation methods.

Assamese cuisine is influenced by the neighboring states of West Bengal, Meghalaya, and Arunachal Pradesh, as well as neighboring countries like Bangladesh and Bhutan. Some popular Assamese dishes include “Pitha“, which is a type of rice cake, “Fish Tenga”, which is a sour fish curry, “Khar“, which is a traditional comfort dish made with pulses and vegetables, and “Masor Petu”, which is a delicacy made from the intestines of fish.

The cuisine also includes a variety of healthy vegetarian and non-vegetarian dishes, with a wide range of flavors and cooking techniques. Assamese cuisine is also known for its use of fermented foods like bamboo shoots, pickles, and fish preparations.

Overall, Assamese cuisine is a must-try for anyone interested in exploring the diverse and flavorful cuisine of India.

Assamese cuisine is known for its simplicity, use of local ingredients and flavors. Here are 10 healthy Assamese dishes that you might enjoy:

Poita Bhaat: Poita Bhaat is a popular breakfast dish in Assam made with leftover rice soaked in water overnight. It is a low-fat and high-fiber dish that is good for digestion and provides energy.

Poita Bhat / Panta Bhat
Poita Bhat is a traditional Bengali/assamese dish that is made by soaking leftover cooked rice in water overnight and then seasoning it with mustard oil, salt, and other spices.
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poita bhat

Dali Tenga: Dali Tenga is a lentil-based soup made with lentils, tomato, lemon, and other spices. It is a low-fat and high-protein dish that is good for health.

Assamese Black Dal
Assamese Black Dal is a popular lentil dish from the northeastern state of Assam, India. It is made with black urad dal, also known as black lentils, that are cooked until soft and tender. The dal is then seasoned with a blend of spices, including cumin, turmeric, and red chili powder, and garnished with fresh coriander leaves.
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black dal

Pitha: Pitha is a traditional Assamese dessert made with rice flour, coconut, and jaggery. It is a low-fat and low-calorie dessert option as it has no added preservatives or artificial flavors.

Bihu Special Til Pitha (Sesame Rice Wrap)
Til Pitha is a traditional sweet dish from the Indian subcontinent, made with sesame seeds, rice flour, and jaggery. It is a popular dessert during festivals and special occasions, and is known for its nutty and sweet taste.
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til pitha

Kukura Aloo Bhaji: Kukura Aloo Bhaji is a stir-fried dish made with chicken, potatoes, and other vegetables. It is a low-fat and high-protein dish that is both delicious and healthy.

Kukura Bhaja (Fried Chicken)
Kukura Bhaja is a popular Assamese snack made with crispy fried chicken. Here's a simple recipe for making Kukura Bhaja:
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kurkura bhaja fried chicken

Xaak Bhaji: Xaak Bhaji is a stir-fried dish made with a variety of leafy greens such as spinach, mustard greens, and fenugreek. It is a low-fat and nutrient-rich dish that is good for health.

Xaak aru Dali
Xaak Aru Dali is a traditional dish from the state of Assam in India, made with a leafy green vegetable called "xaak" (also known as colocasia or taro leaves) and lentils.
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Xaak aru Dali

Aloo Pitika: Aloo Pitika is a mashed potato dish mixed with onions, green chilies, and mustard oil. It is a simple and healthy dish that is high in vitamins and fiber.

Aloo Pitika / Aloo Chokha
Aloo Pitika is a traditional dish from the state of Assam, India. It is a simple dish made of mashed potatoes mixed with various spices and herbs. In the northern India a similar version of this recipe is called Aloo Chokha. Here is a recipe for making Aloo Pitika:
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Assamese Aloo Pitika

Koldil Bhaji: Koldil Bhaji is a dish made with banana flower, potatoes, and other vegetables. It is a low-calorie and nutrient-rich dish that is good for digestion and can help control blood sugar levels.

Bilahir Tok: Bilahir Tok is a sweet and sour chutney made with tomato and jaggery. It is a low-fat and low-calorie dish that is high in antioxidants and Vitamin C.

Bilahir Tok (Tomato Chutney)
Bilahir Tok is a traditional Assamese dish that is made with unripe green tomatoes, jaggery, and tamarind. It is a sweet and sour chutney-like dish that is often served as a side dish or condiment with rice, dal, or other curries.
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bilahir tok tomato chutney

Fish Tenga: Fish Tenga is a sour fish curry made with tomato, lemon, and other souring agents. It is a high-protein and low-fat dish that is good for heart health.

Ou Tenga Maas Curry (Fish and Elephant Apple Curry)
Ou Tenga Maas is a traditional fish curry from the northeastern Indian state of Assam. The curry is known for its tangy and sour flavor, which comes from the use of ou tenga, also known as elephant apple. The fruit is used to add a unique tartness to the dish, which is made with fish (usually Rohu or Catla), onions, tomatoes, ginger-garlic paste, and spices. The curry is typically served with steamed rice and is a popular dish in Assamese cuisine.
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ou tenga maas

Kharoli: Kharoli is a chutney made with mustard seeds, tomatoes, and coriander leaves. It is a low-fat and low-calorie dish that is high in antioxidants and can help boost the immune system.