What Is Masundari In Assam? Nutritional Benefits And Traditional Assamese Cooking Methods

Masundari is a traditional green leafy vegetable commonly found and consumed in Assam. Known for its distinct flavor and high nutritional content, Masundari is a staple in many Assamese households. It is prized for its tender leaves and is often used in various local dishes to add both taste and health benefits.

Nutritional Benefits of Masundari

Rich in Vitamins: Contains essential vitamins such as A and C which support immunity and skin health.
Mineral Content: Provides calcium, iron, and magnesium necessary for bone strength and overall well-being.
High in Fiber: Helps in improving digestion and maintaining a healthy gut.
Low-Calorie: Ideal for those looking for nutritious yet light food options.

Cultural Importance in Assam

Masundari holds an important place in Assamese cuisine, particularly during the harvesting seasons when fresh greens are abundant. It is typically cooked with minimal spices to highlight its natural flavor and nutritional benefits, embodying the simplicity and freshness that Assamese food is known for.

How to Cook Masundari – Traditional Assamese Recipe

Ingredients:

2 cups fresh Masundari leaves (washed and chopped)
1 medium potato or tomato (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 or tomatoes if using, cook for 2-3 minutes.
Add chopped Masundari leaves and salt, stir well.
Cover and cook on low flame for 5–7 minutes until tender.
Serve hot with steamed rice for an authentic Assamese meal.

Popular Variations

Masundari cooked with fish or dried fish to enrich flavor.
Mixed xaak curry combining Masundari with other local greens.

Masundari remains a beloved green in Assam’s culinary traditions, offering both flavor and health benefits in every meal.

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