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Khar

By Nmami Agarwal             01/05/2019

Khar

Raw papaya is the heart and soul of Khar. Khar traditionally originates from Assam and is considered to be very healthy. With an array of nutrients, it is prepared with raw papaya, mustard leaves, vegetables, fish that is mixed with kola Khar and cooked in water. The dish is a perfect amalgamation of vegetarian and non-vegetarian food!

Nutritional Benefits:

Raw papaya being the main ingredient of the recipe, is rich in vitamins and minerals and helps to aid digestion. Kola khar, another significant ingredient is actually made from a variant of banana called Bheem khol, which is dried and then burnt to ashes. Banana contains antioxidants, nutrients like potassium, magnesium, copper, manganese, protein, water and vitamins that help to moderate the blood sugar level and improve digestive health. Also, fish is rich in omega-3 fatty acids and vitamins such as D and B2 (riboflavin).

Ingredients:

  • 30 gm of fish (Rohu is advisable)
  • 50 gm of raw papaya (peeled, rinsed and sliced)
  • 1/2 teaspoon of crushed garlic
  • 2-4 no. of mustard leaves
  • 1/2 teaspoon of fresh ginger paste
  • 1-2 green chilli
  • 10 gm each of vegetables (capsicum, onion, tomato)
  • 1 tablespoon of kola khar
  • 20 ml of water
  • 1/2 teaspoon of mustard oil
  • Salt to taste

 

Course: Side Dish
Calories: 73.7 KCAL
Protein: 6.3 GM
Fats: 3.3 GM
Carbs: 3.6 GM

Method:

  • Heat a kadai with mustard oil.
  • Add crushed garlic, ginger paste and mustard leaves. Sauté them.
  • Add pieces of fish and cook it for 15 mins.
  • Now, add vegetables and raw papaya along with green chilli. Mix them well and add water. Add salt. Cover the lid and cook it until the papaya softens.
  • Open the lid and cook until the water evaporates.
  • Serve Khar Recipe with steamed rice.

 

Over to you

In the recipe, you can add more vegetables as per availability and your liking. This dish is totally apt for your hunger cravings and is loaded with good nutrients providing you the goodness of vegetables along with fish.

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