What Is Khutora Haak In Assam? Nutritional Benefits And How To Cook Traditional Assamese Khutora Xaak

Khutora Haak or Khutora Xaak is a popular green leafy vegetable native to Assam, India. Known for its unique taste and nutritional benefits, it is a common ingredient in traditional Assamese kitchens. Khutora Haak is typically harvested during the monsoon and post-monsoon seasons, adding fresh and healthy greens to Assamese meals.

Nutritional Benefits of Khutora Haak

Rich in Vitamins: Loaded with Vitamin A, Vitamin C, and essential antioxidants.
Good Source of Minerals: Contains iron, calcium, and magnesium which support overall health.
High in Fiber: Aids digestion and helps maintain a healthy gut.
Low-Calorie Superfood: Ideal for maintaining a balanced diet.

Cultural Significance in Assam

Khutora Haak is cherished as a staple green in many Assamese households. Its mildly earthy flavor pairs beautifully with rice and traditional sides. It is often cooked simply to retain its nutritional value and natural taste, reflecting Assamese culinary philosophy of simplicity and freshness.

How to Cook Khutora Haak – Traditional Assamese Recipe

Ingredients:

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

Method:

Heat mustard oil in a pan until it starts to smoke lightly.
Add crushed garlic and green chilies, sauté until aromatic.
Add diced potatoes if using, cook for 2–3 minutes.
Add chopped Khutora Haak and salt, stir well.
Cover and cook on low heat for about 5–7 minutes until the greens are tender.
Serve hot with steamed rice or traditional Assamese dishes.

Popular Variations

Khutora Haak with small fish – for a delicious protein-rich meal.
Khutora Haak with mustard seeds tempering – enhances flavor.
Mixed Xaak curry – combining Khutora Haak with other local greens.

Khutora Haak remains an integral part of Assam’s vibrant food culture, celebrated for its fresh taste, health benefits, and ease of cooking.

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