Assamese cuisine is a delightful mix of simplicity, flavour, and tradition. It relies heavily on fresh, local ingredients and unique cooking methods that bring out the natural taste of food. Unlike most Indian cuisines, Assamese dishes are not very spicy or oily, yet they are deeply satisfying. Here’s a guide to the traditional food of Assam you must try when visiting this culturally rich state.
1. Khar – A Signature Assamese Dish
Khar is one of the most traditional and beloved dishes of Assam, deeply rooted in the state’s culinary heritage. No Assamese feast, especially the customary lunch, feels complete without it. What makes this dish unique is its key ingredient – a special alkaline extract prepared from the sun-dried peel of the banana plantain. The peel is burnt to ash, the ash is filtered with water, and the resulting liquid extract is what gives Khar its distinctive taste and flavor.
Medicinal and Health Benefits of Khar
Apart from being delicious, Khar is also valued for its numerous health benefits:
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Aids Digestion: The alkaline nature of the dish helps neutralize acidity and supports smooth digestion.
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Relieves Cold and Flu: Traditional wisdom suggests that Khar helps clear congestion and provides comfort during seasonal flu.
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Detoxifying Properties: The banana peel extract is believed to cleanse the stomach and act as a natural detoxifier.
2. Masor Tenga – Tangy Fish Curry
Masor Tenga is a popular food in Assam. It is a light, sour fish curry cooked with tomatoes, lemon, or elephant apple (ou tenga). It is generally prepared with local fish like Row and Borali, etc. It’s one of the most loved summer dishes because of its refreshing taste. It can be best combined with rice and sabji. Read more about the cuisines of Assam.
3. Aloo Pitika – Comfort Food
This mashed potato dish, mixed with mustard oil, onions, coriander leaf and chillies, is a staple in Assamese households. Simple yet full of flavour, it pairs beautifully with rice. It pairs well with all kinds of dishes; however, the best combination is with Paita vat (rice soaked in water for 2-3 hours and eaten by adding onion and raw mustard oil).
4. Duck Meat Curry (Hahor Mangkho)
A festive delicacy, duck is cooked with seasonal ingredients such as bottle gourd or black sesame seeds. It’s often served during weddings and special occasions. People eat it mostly during Magh bihu, a festival celebrated in the middle of January. Duck grows full and becomes tastier during the winter season.
5. Pork with Bamboo Shoot
Pork is very popular among various communities in Assam. Cooked with fresh bamboo shoots, the dish carries a unique smoky aroma and is a must-try for meat lovers. Apart from this, Pork cooked with elephant apple, mustard greens, Split Black Gram etc are some delicious dishes you should try. It is one of the most loved traditional food of Assam.
6. Rice Varieties – The Heart of Assamese Meals
Rice is central to Assamese cuisine. Varieties like Joha rice (fragrant) and Bora Saul (sticky rice), Red rice are common. Rice is also used to prepare sweets like pitha and drinks like apong. Payas or rice Kheer is another favourite dish in every household.
7. Pitha and Laru
No Assamese festival is complete without the mouthwatering traditional sweets known as Pitha and Laru. Prepared in almost every Assamese household during festivals, they bring families together and symbolize the joy of celebration.
Pitha is a versatile preparation made mainly with rice flour. Assamese people prepare different varieties, some using sticky rice (Bora Chawal) and others with regular white rice. The cooking methods vary too – some are steamed, others roasted, and a few are fried. Each variety carries a unique flavour and texture.
Popular types of Pitha include:
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Til Pitha – Thin rice cakes stuffed with sesame seeds or grated coconut mixed with jaggery.
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Ghila Pitha or Tel Pitha – Fried soft rice cakes, usually slightly sweet.
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Chunga Pitha – Sticky rice cooked inside bamboo tubes, giving it a distinct aroma.
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Vapat Diya Pitha – Steamed rice cakes wrapped in banana leaves.
Alongside Pitha, Laru is another essential sweet delicacy of Assam. These are small round ladoos prepared from simple yet wholesome ingredients like:
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Coconut (Narikol Laru) – Made with grated coconut and jaggery, loved by all ages.
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Sesame (Til Laru) – Nutty sesame seeds mixed with jaggery, offering warmth during winter.
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Muri Laru – Made from puffed rice (muri) and jaggery.
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Sheera Laru – Prepared with flattened rice (poha) and jaggery.
8. Elephant Apple (ou tenga) and bamboo shoot curry
If you are in Assam, do try the special Elephant Apple curry, which is generally made with Fish or Pork. Elephant Apple have a slightly sour taste, which is found only in Assam.
A special dal called Mati dal (Split Black Gram), cooked with elephant apple or Outenga, is a simple yet delicious traditional vegetarian dish from Assam.
9. Fish Cooked in Banana Leaf
Masor Pitika, or Mua Masor Pitika, is an authentic Assamese fish delicacy loved across the state. It is prepared with fresh small fish, chili, and garlic, wrapped carefully in banana leaves, and then slow-cooked over fire or in the warm ash left after the fire burns out. This traditional cooking method locks in the flavors, giving the dish a rustic charm and a distinctive smoky aroma that makes it one of the most cherished traditional foods of Assam.
10. Rice Beer – Apong and Laupani
Traditional communities brew rice beer, known as Apong or Laupani, especially in Upper Assam. It is served during festivals, marriages, and community gatherings.
11. Leafy green vegetables
Assamese meals include a variety of leafy greens like lai xaak, dhekia (fern), mint and other herbs that add freshness. These are lightly cooked or stir-fried to preserve nutrients. Dhekia ( fren), which is only available in Assam, is a favourite dish of every household. Fern sabji with potato is a must-try dish when you are in Assam.
12. Smoked and Fermented Delicacies
The tribal communities of Assam often use smoking and fermentation in their cooking. Smoked fish, Polu, dry fish chutney and bamboo shoots are common side dishes.
The best way to enjoy authentic Assamese traditional food is at a local Assamese restaurant or in a homestay where meals are prepared with love and seasonal ingredients. Cities like Guwahati, Jorhat, and Dibrugarh have popular restaurants serving full Assamese thalis with rice, dal, khar, tenga, pitika, fish curries, and local vegetables.
For a more rustic experience, visiting tribal villages near Majuli, Kaziranga, or Manas offers a chance to savour home-cooked delicacies prepared in traditional styles, often with bamboo, woodfire, and local herbs. Nothing compares to enjoying a hearty Assamese meal served on a banana leaf, paired with the warmth of Assamese hospitality.
Best Places to Enjoy Assamese Traditional Food
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Paradise Restaurant (Guwahati)
One of the oldest and most iconic restaurants in Assam, Paradise is famous for its authentic Assamese thali. From khar and tenga to pitika and fish curries, the spread gives a true taste of Assamese cuisine. -
Heritage Khorikaa (Guwahati)
A popular food chain specialising in Assamese and Northeast Indian dishes. It serves delicious smoked pork, fish tenga, and bamboo shoot curries, along with traditional thalis. -
Bhugdoi (Guwahati)
Known for its homely flavours, they serve seasonal vegetable curries, duck and fish dishes, along with the Assamese thali experience. -
Mising Kitchen (Guwahati)
Inspired by the cuisine of the Mising tribe, this restaurant is a must-visit for those who want to try tribal specialities like smoked fish, bamboo shoot dishes, and pork curries. - Kaziranga Orchid Park – Here you can enjoy an Assamese traditional Thali to sweet dishes like laru and pitha, everything in one place.
- Bhorali Restaurant (Tezpur)
Famous for serving fresh river fish varieties, this restaurant offers a flavorful Assamese thali that highlights the taste of local ingredients. - Chouka Ethnic Cuisine (Jorhat)
Located in the heart of Jorhat, Chouka serves authentic Assamese and tribal thalis, making it a favorite among locals and travellers alike. - Maihang Ethnic Restaurant (Kaziranga)
A charming restaurant known for serving Bodo and Assamese delicacies, including pork with bamboo shoot, fish tenga, and sticky rice preparations.
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These restaurants are perfect for travellers who want to experience the true essence of Assamese cuisine beyond regular meals, with flavors rooted in tradition and culture.
Assam’s food is more than just a meal – it’s a cultural experience that connects you to the land, its people, and their traditions. From the soulful taste of khar and the festive sweetness of pitha and laru to the rustic flavours of tribal cuisine, every dish tells a story of Assam’s rich heritage.
If you have any questions or want personalised recommendations, feel free to write to us – we’d love to hear from you. And if you’re truly passionate about food, why not take the next step and join a food tour in Assam with Nexplore? Together, we’ll take you on a journey to explore authentic flavours, local markets, and traditional kitchens, giving you an unforgettable taste of Assam.
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