What Is Lai Xaak In Assam? Health Benefits, Culinary Uses, And Traditional Cooking Methods

Lai Xaak (also called Lai Haak) is a widely loved leafy green vegetable in Assam, known for its mildly spicy, mustard-like flavor. Belonging to the mustard family (Brassica juncea), it is a seasonal delicacy often available during the winter months. In Assamese cuisine, Lai Xaak is cherished for its taste, health benefits, and versatility in cooking.

Nutritional Benefits of Lai Xaak

Rich in Vitamins: High in Vitamin A, Vitamin C, and Vitamin K.
Packed with Minerals: Contains calcium, magnesium, and iron for strong bones and better immunity.
Supports Heart Health: Mustard greens are known for their heart-friendly nutrients.
High in Antioxidants: Helps fight free radicals and boosts overall wellness.

Cultural Importance in Assam

In Assam, Lai Xaak is more than just a vegetable—it’s a part of winter food traditions. It is a key ingredient in many household kitchens and is often paired with vegetables, fish, pork, or fermented bamboo shoots for enhanced flavor.

How to Cook Lai Xaak – Traditional Assamese Recipe

Ingredients:

2 cups fresh Lai Xaak (washed and chopped)
1 medium potato or brinjal (optional, diced)
2–3 cloves garlic (crushed)
1–2 green chilies (slit)
2 tablespoons mustard oil
Salt to taste

Method:

Heat mustard oil in a pan until it releases a smoky aroma.
Add crushed garlic and green chilies, sauté for a few seconds.
Add diced potato or brinjal and fry for 2–3 minutes.
Add chopped Lai Xaak, sprinkle salt, and stir well.
Cover and cook on low flame for 5–6 minutes until soft and flavorful.
Serve hot with steamed rice for an authentic Assamese meal.

Popular Variations

Lai Xaak with fish head (Lai Xaak Maasor Mukh) – a festive favorite.
Lai Xaak with pork – a popular dish in Assamese tribal cuisine.
Lai Xaak with bamboo shoots – for a tangy, traditional twist.

With its unique mustardy taste and rich nutrient profile, Lai Xaak remains a wintertime star in Assamese households, offering both flavor and health in every bite.

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