By: Garima Pundir
The two regions of Uttarakhand: Kumaon and Garhwal (including Jaunsar) offer array of flavoursome dishes that are high on nutrition as well. The cuisine of the state is carefully chosen to not only offer delight to the taste buds but also to make most out of the limited resources available in the hilly terrains. A variety of millet preparations, flatbreads and rice are the earthy mainstay of meals, eaten with lentil and pulse based gravies and curries which is the main source of protein. A huge range of indigenous green leafy and other vegetables add fibre, vitamins and minerals to the diet. The one thing that is unique about the cuisines of Uttarakhand is the fact that they are mostly cooked over burning wood or charcoal using iron kadhai (pot) which imparts them additional nutritional qualities and taste.
The major ingredients responsible for adding the taste and aroma to the food of Uttarakhand are varied lentils and beans : gahat, ryans, bhatt, kaali masoor, tor, varieties of rajma, lobhia, that are exclusive to the state and variety of flours that come from barley (Jau ka aata), finger millets (mandue ka aata) and buck wheat (kuttu ka aata). Great care is taken to cook lentils and items that prepares one well for the tough climate. The food habit in the state witnesses variation with the changing season; where in winters stuffed rotis of mandua filled with gahat paste, gahat daal, masur daal, tor daal, bhatt dubke with mandua rotis and bhang chutney are preferred, in summers patode, kafuli, pindalu, chainsoo with chholia rotis and raita are relished.
Though most of the dishes are consumed across the state, some dishes are region specific or have originated from a particular region. While Phanu, Kafuli, Thechwani, Chainsoo, Gahat Paranthe, Roat, Rus, Bhang chutney and Baadi are some of the Garhwali dishes, items such as Aske, Masad, Koprodi and Hulwa are enjoyed among the Jaunsaris. Meanwhile in Kumaon, Aaloo Gutuk, Dubke, Thathwani, Kaapa, Chudkani, Jaula, Kandaali ka Saag are relished. The side dishes such as Bhang Chutney, Mooli Thechuwa and Hara Namak add to the flavour of main course meals. The concluding deserts include: Arsa, Jhangora ki Kheer, Gulgule and Baal Mithai.
A list of few dishes, their key ingredients and nutrition value can be summed as:
Baadi
Baadi is a popular dish from Garhwal region of Uttarakhand. A very simple dish, it is prepared by adding buckwheat flour to boiling water and served with ghee. The dish is full of essential nutrients that are hard to find in one dish altogether. It is abundant in Vitamin B12 and Vitamin A among others.
Chudkaani
This dish is prepared in the kitchens of Kumaon Region in Uttarakhand. For the preparation of Chudkaani, the local lentil of Bhatt is soaked in water overnight and then cooked. It is a soupy dish that is served with rice. Bhatt ki Chudkani is considered very nutritious and full of various essential elements like vitamins, proteins, minerals, etc.
Chainsoo
It is a very famous Garhwal dish which is made of Urad or Kali Dal and thus consists of a lot of protein. The dish is cooked by roasting the lentils and then making a paste of it which is then cooked in an iron pot on slow fire. Many people find it hard to digest, but this dish has a totally unique earthy flavour
Dubuk
One of the tastiest Uttarakhandi dish, Dubuk or Dubke is a Kumaoni preparation in which local pulses like Gahat and Bhatt are soaked overnight and then made into a paste which is then cooked with some powdered spices in an iron pot. Dubke has a smooth texture and is quite a popular winter dish in Uttarakhand.
Kandalee Ka Saag
This saag is highly popular among the visitors and tourists who surely get to taste it on their visit in the state. This iron rich dish is prepared from leaves of a plant called “Bicchu Ghas” and customarily cooked by firstly boiling the leaves, which is then converted into a fine pulp and heated on an iron kadhai to give it the desired flavours and richness of iron.
Kafuli
This nutritious dish is primarily prepared from Spinach and fenugreek leaves. Kafuli is prepared in an iron kadhai, whose gravy gets complemented with a paste made out of rice or wheat and adding water to it.
Patode
Majorly eaten in the Garhwal region, the main ingredient of this dish are the leaves of Pindalu (a plant whose leaves and root both can be consumed). Rich in calcium, these leaves are wholly painted with the paste of gram flour, garlic and other masalas. The leaves are then rolled and cut into smaller rounded pieces
Phaanu
Phaanu has its origin in Garhwal Region of Uttarakhand. To make this dish, lentils including the native Gahat Dal are soaked overnight, made into a paste and then cooked in a pot. It is kind of a soupy dish, served mostly with rice during winters
Thhatwani/Ras
A popular dish in Kumaun region of Uttarakhand, Thhatwani is prepared by lentils and thus it is high in nutrients. It is a fine soup with a mix of rice paste, lentils stock and pulse cooked in an iron kadhai.
Mandua Ki Roti
The local chappatis of Uttarakhand are called “Mandua Ki roti” which are made from the cereal called Mandua. These are gluten free and extremely easy to digest. These rotis are rich in protein and calcium. With ample fibers it is good food for diabetics.
Koprodi
A Jaunsari delicacy, this roti is made with Jhangra flour, rice flour and corn flour mixed together
Jhangora Ki Kheer
This is one famous sweet dish of Garhwal region of Uttarakhand. Jhangora is a local millet which is also eaten as an alternative to rice in the region. Jhangora is a nutritional powerhouse with high levels of calcium, iron, minerals and vitamin B complex. It is also low in carbohydrates and gluten free making it an excellent grain for diabetics.
Bhang Ki Chutney
The bhang chutney is used as a taste adder like any other chutney. It is prepared from Hemp Seeds roasted and then grinded with cumin seeds, chillies, salt, lemon and mint/coriander leaves which provides it the characteristic aroma. The seeds are rich source of protein , minerals and healthy fatty acids.
Bon Apetit!
Sources:
English