Khar - Assam's Traditional Delight

Ingredients

• 4 cups (950ml) water 4 cups (950ml) water
• 2 ripe bananas, peeled and sliced 2 ripe bananas, peeled and sliced
• 1 cup (200g) pigeon peas (toor dal) 1 cup (200g) pigeon peas (toor dal)
• 1 cup (200g) bottle gourd, diced 1 cup (200g) bottle gourd, diced
• 1 cup (200g) pumpkin, diced 1 cup (200g) pumpkin, diced
• 1 cup (200g) eggplant, diced 1 cup (200g) eggplant, diced
• 1 cup (200g) spinach, chopped 1 cup (200g) spinach, chopped
• 2 tablespoons mustard oil 2 tablespoons mustard oil
• 1 teaspoon fenugreek seeds 1 teaspoon fenugreek seeds
• 2 dried red chilies 2 dried red chilies
• 1 teaspoon turmeric powder 1 teaspoon turmeric powder
• Salt to taste Salt to taste

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 35g, 5g
• Protein: 10g
• Fiber: 8g
• Salt: 1g

Preparation

1. 1.
   In a large pot, bring the water to a boil. Add the banana slices and simmer for 10 minutes. Remove the banana slices and discard.
2. 2.
   Rinse the pigeon peas and add them to the pot. Cook until tender, about 20 minutes. Mash the cooked pigeon peas slightly.
3. 3.
   In a separate pan, heat mustard oil over medium heat. Add fenugreek seeds and dried red chilies. Fry until the seeds turn golden brown.
4. 4.
   Add the diced bottle gourd, pumpkin, and eggplant to the pan. Cook for 5 minutes, stirring occasionally.
5. 5.
   Transfer the cooked vegetables to the pot with the pigeon peas. Add turmeric powder and salt. Mix well.
6. 6.
   Simmer the mixture for 15 minutes, allowing the flavors to meld together.
7. 7.
   Add the chopped spinach and cook for an additional 5 minutes.
8. 8.
   Serve hot with steamed rice.

Treat your ingredients with care...

• Banana — Ensure the bananas are ripe for a sweeter flavor in the dish.
• Mustard oil — If mustard oil is not available, you can substitute it with any other vegetable oil of your choice.

Tips & Tricks

• Adjust the spiciness by adding more or fewer dried red chilies.
• For a creamier texture, you can blend a small portion of the cooked lentils and vegetables before adding them back to the pot.
• Serve Khar with a side of pickles or chutneys to complement the flavors.

Serving advice

Serve Khar hot with steamed rice for a complete and satisfying meal. Garnish with fresh cilantro leaves for added freshness.

Presentation advice

Present Khar in a traditional Assamese brass or earthenware bowl to showcase its cultural significance. Sprinkle a pinch of turmeric powder on top for an attractive pop of color.