Bilahi Pitika
A rustic and pungent Assamese mashed tomato relish. Fire-roasted tomatoes are mashed with sharp raw onion, spicy green chilies, and a generous drizzle of mustard oil. The perfect simple side for a comforting dal-rice meal.
For 4 servings
Roast the Tomatoes
- Wash the tomatoes and pat them completely dry.
- Skewer the tomatoes or place them on a wire rack directly over a medium gas flame.
- Roast for 10-12 minutes, turning frequently with tongs, until the skin is evenly charred and blistered, and the flesh feels soft and pulpy.
- Remove from the flame and set aside to cool for 5 minutes, or until safe to handle.
Peel and Mash
- Once the tomatoes are cool enough to handle, gently peel off the charred skin. It should come off easily.
- Place the peeled tomatoes in a mixing bowl. Using a fork or your clean hands, mash them into a coarse, rustic pulp. Discard the hard top core.
Combine Ingredients
- To the bowl of mashed tomatoes, add the finely chopped red onion, green chilies, and fresh coriander leaves.
- Pour in the raw mustard oil and sprinkle with salt.
Mix and Serve
- Gently mix all the ingredients together until well combined.
- Taste and adjust the salt or chili if needed. Your Bilahi Pitika is ready to be served at room temperature.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic smoky flavor, roast the tomatoes directly on a gas flame. Alternatively, you can broil them in an oven at a high temperature until the skin is blistered and charred.
- 2Use a high-quality, pungent raw mustard oil (often labeled 'kachi ghani'). This ingredient is crucial for the signature taste and aroma of the dish.
- 3The ideal texture is rustic and chunky, not a smooth puree. Mashing with your hands is the traditional method and yields the best result.
- 4For a milder version, you can deseed the green chilies before chopping them or simply use fewer.
- 5Bilahi Pitika tastes best when served immediately while the flavors are fresh and vibrant.
Adapt it for your goals.
Garlic Infusion
Add 1-2 cloves of finely minced raw garlic along with the onion for an extra layer of pungent flavor.
Smoky ChiliSmoky Chili
Roast one of the green chilies along with the tomatoes to impart a smoky heat to the relish.
Herb SwapHerb Swap
For a different flavor profile, you can substitute coriander leaves with an equal amount of finely chopped fresh mint leaves.
Why this is on our healthy list.
Rich in Antioxidants
Tomatoes are a prime source of lycopene, a powerful antioxidant that helps neutralize harmful free radicals, protecting cells from damage and supporting overall health.
Anti-inflammatory Properties
Mustard oil contains compounds like allyl isothiocyanate, which have natural anti-inflammatory effects that can be beneficial for reducing inflammation in the body.
Supports Heart Health
The combination of monounsaturated fats in mustard oil and potassium in tomatoes can contribute to better cardiovascular health by helping to manage cholesterol levels and blood pressure.
Boosts Immunity
The raw onions and green chilies in this dish are good sources of Vitamin C, an essential nutrient for a robust immune system that helps the body fend off infections.
Frequently asked questions
One serving of Bilahi Pitika (approximately 1/4 cup or 135g) contains around 80-90 calories, mainly from the mustard oil and the natural sugars in the tomatoes.