Omita Khar Recipe & Nutrition

Official KatoriCalorie Recipe & Nutrient Profile

Omita Khar (অমিতা খাৰ) is a classic starter in an Assamese meal. Prepared by cooking raw green papaya in an alkaline liquid derived from sun-dried banana peels (Kol Khar), this dish is completely oil-free, light, and serves as an exceptional prebiotic starter.

Unlike modern commercial recipes that use baking soda as a shortcut, authentic Omita Khar relies on the natural potassium carbonate present in banana ash, which provides a smoother alkaline taste and superior digestive benefits.

Nutritional Table (Per Serving - 150g)

The nutritional values of Omita Khar have been calculated based on standard regional raw ingredients:

Nutrient Metric Value per Serving
Total Energy (Calories) 55 kcal
Protein 1.2g
Carbohydrates 9.8g
Dietary Fiber 2.4g
Total Fats 0.2g
Potassium 310 mg

Step-by-Step Healthy Preparation Guide

Follow this traditional method to prepare clean, therapeutic Omita Khar at home:

  1. Prep the Papaya: Peel one medium raw green papaya, remove the seeds, and chop the flesh into small, uniform cubes.
  2. Prepare the Khar Liquid: If you have traditional liquid Kol Khar, measure 3 tablespoons. Alternatively, dissolve 1/4 teaspoon of food-grade sodium bicarbonate in a cup of water (though traditional banana ash is preferred for mineral density).
  3. The Tempered Starter: Heat exactly 1/2 teaspoon of raw mustard oil in a deep pan. Add 1/2 teaspoon of fenugreek seeds (methi) and 1 sliced green chili. Let them splutter.
  4. Sauté: Toss in the chopped papaya cubes and sauté on medium heat for 2 minutes.
  5. Add the Khar: Pour in the Khar liquid along with 1 cup of hot water. Season with salt. Do not add turmeric, as the alkaline environment of the Khar will turn turmeric red and alter the flavor profile.
  6. Simmer to Softness: Cover the pan and simmer on low heat for 12–15 minutes until the papaya pieces are tender enough to be mashed easily with the back of a spoon. Mash some of the papaya to thicken the consistency.
  7. Finish: Drizzle a few drops of raw mustard oil over the top just before turning off the stove for an authentic flavor. Serve warm with steamed rice.