Khar, a hallmark of Assamese cuisine, imparts a distinctive touch to dishes through its vital component, ‘kola khar.’ Crafted from sun-dried banana tree trunk peels, burned to ashes, and filtered with water, ‘kola khar’ brings a unique alkaline essence to recipes. Beyond its culinary allure, this preparation boasts notable medicinal properties, contributing to digestive health and overall well-being. Explore this culinary tradition with three enticing vegetarian recipes – a hearty khar-infused vegetable stew, a comforting khar-infused lentil soup, and a quick khar-spiced stir-fried greens – each reflecting the cultural richness and healthful attributes of this extraordinary Assamese ingredient. (1)
Health Benefits
Khar, a traditional Assamese ingredient, is renowned not only for its culinary appeal but also for its health benefits. The primary component, ‘kola khar,’ crafted from sun-dried banana tree trunk peels, undergoes a meticulous process that imparts unique alkaline properties, contributing to various health advantages: (2)
1. Digestive Aid:
The alkaline nature of ‘khar’ can aid digestion by neutralizing excess acidity in the stomach. It is often incorporated into meals to promote a healthy digestive system.
2. Acid-Base Balance:
‘Khar’ helps maintain the body’s acid-base balance, supporting overall pH levels. This balance is crucial for various physiological functions and can contribute to overall well-being.
3. Detoxification:
The alkaline properties of ‘khar’ may assist in detoxifying the body by promoting the elimination of harmful toxins and supporting the liver’s natural cleansing processes.
4. Nutrient Absorption:
The improved pH balance facilitated by ‘khar’ may enhance the absorption of nutrients from the digestive tract, ensuring that the body can efficiently utilize essential vitamins and minerals.
5. Anti-inflammatory Effects:
Some traditional practices attribute anti-inflammatory properties to ‘khar,’ which could help manage inflammation-related conditions.
6. Hydration Support:
Preparing ‘kola khar’ involves water filtration, which may contribute to the body’s overall hydration. Proper hydration is vital for various bodily functions and supports overall health.
7. Cultural Remedies:
In Assamese culture, ‘khar’ has been historically valued for its role in traditional medicine. It is believed to have holistic benefits, contributing to physical and mental well-being.
It’s important to note that while ‘khar’ offers potential health benefits, individual responses may vary. As with any dietary component, moderation is vital, and consulting with healthcare professionals is advisable, especially for those with existing health conditions. Incorporating ‘khar’ into a balanced and diverse diet can be a flavorful way to enjoy its unique taste while potentially reaping its healthful attributes.
1. Spinach Khar (Paleng Xaakor Khar)
Ingredients:
- Fresh spinach (paleng xaak) – 2 medium branches
- Split pigeon peas (toor daal) – 4 tablespoons
- Kola khar / baking soda – 1 teaspoon
- Mustard oil – 1 tablespoon
- Garlic – 2 to 3 cloves
- Green chilies – 2 to 3
- Salt – as per taste
- Water – (1/2) cup
Preparation:
- First, wash the split pigeon peas under running water. Then, soak them in clean, filtered water for half an hour.
- Meanwhile, mince the garlic cloves and chop the green chilies. Finally, wash, strain, and finely shred the spinach leaves.
- Heat the mustard oil in a medium-sized skillet. Add the garlic cloves and green chilies and stir-fry them for a minute or two until they become fragrant.
- Add the soaked pigeon peas and shredded spinach to the pan. Keep stirring until the spinach shrinks and becomes tender.
- Add salt, water, kola khar, or baking soda. Cover the skillet with a lid.
- Turn the flame to low heat and leave it for 5 minutes. This allows the split pigeon peas to cook thoroughly under pressure. When the pan’s contents develop a mushy consistency, turn off the heat.
- Remove the pan from the stove and serve the hot khar with steamed rice.
2. Mustard Greens Khar (Lai Xaakor Khar)
Ingredients:
- Mustard greens (lai xaak) – 500 gm
- Rice powder (khud chaul) – 3 tablespoons
- Green chilies – 2
- Garlic – 8 cloves
- Kola khar / baking soda – (1/2) teaspoon
- Mustard oil – 2 tablespoons
- Salt – as per taste
- Water – 3 cups
- Fresh coriander leaves – for garnishing
Preparation:
- Wash the mustard greens properly and chop them up. Also, chop the garlic and green chilies and keep them aside.
- Take a large wok with a thick bottom and heat the mustard oil.
- In another pot, bring some water to a boil.
- Add the chopped garlic and green chilies to the mustard oil and stir-fry for a few minutes.
- Once they become golden brown, add the chopped mustard greens to the wok and sauté for a few minutes.
- Then, spread kola khar or baking soda over the entire wok and wait until the mustard greens shrink.
- Add the rice powder, a pinch of salt, and the boiling water to the mixture and stir with a spoon to avoid lumps.
- Once the concoction becomes thick, take the wok off the heat and garnish the khar with chopped coriander leaves.
- Serve immediately with hot rice.
3. Pumpkin and White Gourd Khar (Kumura Aru Rongalour Khar)
Ingredients:
- Pumpkin – 250 gm
- Leaves from a white gourd – 250gm
- Onions – 2 large
- Garlic – 8 to 10 cloves
- Green chilies – 4
- Mustard oil – 2 tablespoons
- Five spices – (1/2) teaspoon
- Salt – as per taste
- Kola khar / baking soda – 1 tablespoon
Preparation:
- Chop the pumpkin and white gourd leaves finely, then mash them with salt. Set this mixture aside for some time.
- Slice the onions and mince the green chilies and garlic cloves. Keep aside.
- Heat the mustard oil in a medium-sized pan. Add the five spices and minced green chilies to it. Fry for a few seconds.
- Add the thinly sliced onions to the pan and sauté until they turn golden brown. Add the garlic and stir-fry for 1 to 2 minutes.
- Pour the pumpkin and white gourd leaves mixture into the pan and cook for 5 to 7 minutes, stirring occasionally.
- Add the kola khar or baking soda to the pan and cover it. Adjust the flame to low heat.
- Remove the cover after 12 to 15 minutes and serve the khar with steaming rice.
All of these dishes sound delicious, right? We wanted to share these three vegetarian khar recipes with you, as we thought you would enjoy them.
