Khar Vegetable

Khar Vegetable is a traditional Assamese dish featuring a medley of seasonal vegetables cooked with the unique flavor of alkaline water from the sap of the edible plant known as 'Khar.' This gluten-free delight is not only nutritious but also offers a distinctive taste that reflects the rich culinary heritage of Northeast India.

Ingredients

• Bitter gourd - 100 grams
• Eggplant - 100 grams
• Pumpkin - 100 grams
• Green beans - 100 grams
• Water - 500 ml
• Khar (alkaline water) - 2 tablespoons
• Mustard oil - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Wash and chop the bitter gourd, eggplant, pumpkin, and green beans into bite-sized pieces.
2. In a pot, heat the mustard oil over medium heat until it is hot but not smoking.
3. Add the chopped vegetables to the pot and stir-fry for about 5 minutes until they begin to soften.
4. Sprinkle the turmeric powder over the vegetables and mix well.
5. Pour in the water and bring to a boil. Once boiling, reduce the heat and let it simmer for about 10 minutes.
6. After 10 minutes, add the Khar (alkaline water) and salt to taste. Stir gently to combine.
7. Cover and let it simmer for an additional 5-7 minutes until the vegetables are fully cooked and tender.
8. Remove from heat, garnish with fresh coriander leaves, and serve hot.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 20 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains antioxidants that may help reduce inflammation.

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