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Horse gram, locally known as ‘gahat’ in Nepal, is a powerful, protein-rich lentil that has been part of Nepali kitchens for generations. Especially popular in winter, it’s believed to generate warmth in the body. In rural areas of Nepal, this dark brown pulse is a seasonal staple, often turned into a hearty soup or side dish. Mothers and grandmothers traditionally mixed it with tuber vegetables like yam and taro, making the dish both filling and flavorful.

But horse gram is not only loved in Nepal. Many cultures across South Asia and Africa also value it for both its health benefits and culinary uses. While it’s often eaten as soup in Nepal, we will explore other creative ways to include horse gram in your diet—bringing traditional wisdom and modern taste together.

In Nepal, we mostly use horse gram as lentil soup (dal), or inside dishes like tarkari (vegetable curry). But there’s so much more we can do with it. Try boiling it until just soft and mixing it with chopped bell peppers, red onions, cumin, salt, pepper, lemon juice, and olive oil for a refreshing salad. You can also sprinkle boiled horse gram on your daily meals for added crunch and nutrition.

Vegetarians and vegans can enjoy it in wraps, pancakes, or even as falafel. Once, I made a salad with baby spinach, beetroot, and boiled horse gram, topped with goat cheese. It was a big hit. This ancient legume is believed to have originated in the Indian subcontinent. While still underused compared to other pulses, its reputation as a ‘superfood’ is spreading fast.

Horse gram is full of nutrients. It is high in protein with around 22–25 percent of the nutrient, one of the best among plant-based foods. It is rich in Fiber and supports digestion. It’s low in fat and thus great for weight control. It’s iron rich as well and helps prevent anemia. The calcium and phosphorus in it strengthens bones. It also has antioxidants that help detoxify the body. It has complex carbohydrates that give steady energy without spiking blood sugar.

Horse gram has been valued for its healing properties in both Ayurveda and Nepali traditional medicine. It keeps you warm. Considered a ‘hot’ food, it’s perfect for winter. It helps maintain body temperature and protect against cold. The fiber in horse gram promotes healthy digestion and reduces hunger, helping with weight management. Its low glycemic index makes it useful for diabetics. The energy is released slowly, avoiding sudden sugar spikes.

Rich in antioxidants, it helps lower bad cholesterol (LDL) and raise good cholesterol (HDL). Traditional use includes treating kidney stones and promoting urinary health. Its iron and antioxidant content strengthen the body’s natural defenses.

In Nepal, gahat is commonly used in a spicy soup made with garlic, ginger, turmeric, and spices, a traditional pancake using ground horse gram and rice flour, a thick curry with yam or taro, a strong, earthy version of regular lentil soup. In India, it appears in regional dishes such as a tangy soup made from horse gram and spices, a thick broth eaten with rice, and a gram flour curry served with rice or bread.

Though mostly eaten in South Asia, horse gram is now making its way into kitchens around the globe. In Africa, it’s used in stews and porridges, sometimes mixed with other beans for protein. In the Western world, as plant-based diets grow, horse gram is gaining popularity. It’s added to baking mixes and used in vegan protein powders, for health and fitness. It’s also incorporated in sprouted salads for maximum nutrition. In South America, some countries have started using horse gram in traditional bean dishes.

Horse gram needs soaking overnight to reduce cooking time and improve digestion. Horse gram is not just a food, it’s a tradition, a medicine, and a source of nourishment. In an age where fast food is taking over, this humble lentil offers something real: warmth, strength, and lasting energy.

With growing global interest in superfoods and plant-based living, horse gram is finally receiving the attention it deserves. Whether eaten as dal in a Nepali village or added to a salad in a Western kitchen, this powerful pulse is a smart and sustainable choice.

The author is a London-based R&D chef

One quiet day at our local petrol station in Sital Bazar, Dhading, I found myself sipping tea and munching on biscuits with a few locals. Our usual political banter led us to talk about thinkers like Rup Chandra Bista, the philosopher from Daman in Makawanpur district, known for his ‘Thaha’ (meaning ‘to know’) movement—what many today compare to the modern Right to Information. As we chatted, a typical village scene played out in front of us—hens scratching the dirt for food and one rooster, or ‘bhale’ in our local tongue, chasing them relentlessly.

Frustrated by the noisy spectacle, I joked, “Someone should give that rooster a vasectomy!” We all laughed, but that offhand comment suddenly shifted our conversation to a fascinating subject I had never explored before—the famed badhiya or badiya chicken of Lumbini Province, especially from Dang district. Despite being deeply interested in Nepali cuisine, I realized I had never even tasted this dish.

The idea of vasectomy chicken might sound odd at first, but it has deep roots in traditional farming practices. It involves castrating male chickens to improve the quality of the meat. In the past, farmers would perform this painful procedure without anesthesia, often during the scorching summer months, which made recovery difficult for the birds. The goal, however, was to produce a chicken that was fatter, more tender, and more flavorful—qualities that have made badhiya chicken a treasured delicacy.

With time, what began as a rough home practice has become a more structured and humane farming technique. Today, various municipalities and their Agriculture and Livestock Development Departments support local farmers with training and resources. Thanks to modern veterinary care, anesthesia is now used during the procedure, making it safer and more ethical. Additionally, farmers receive government grants of Rs. 100 per bird, making the process not only sustainable but profitable too.

Known as badgiya chicken in some areas, this castrated rooster has become an icon of Nepali culinary pride. In Kathmandu and other urban centers, it’s  no longer just a rural dish—it’s a celebration of heritage. Communities such as the Tharu and Badi have kept the tradition alive through generations, passing down both the techniques of poultry care and the secret family recipes that turn this chicken into a mouthwatering meal.

Cooking badhiya chicken is an art form in itself. Traditionally, it’s slow-cooked with spices and herbs that complement the natural richness of the meat. Some prefer to roast it over an open flame, while others stew it in spicy gravy. Either way, the taste became unforgettable—tender, aromatic, and deeply satisfying. For many in the Tharu community, serving this chicken during festivals or special events is a matter of pride and tradition.

Interestingly, Nepal is not alone in this practice. In France, a similar method is used to produce capon, a castrated rooster that’s considered a gourmet dish, especially during holidays. In Spain, capón is part of the festive table too. These global examples show that the idea of castrating poultry for better flavor is not unique to Nepal—it’s part of a wider culinary story that spans continents.

This brings up an exciting thought: What if badhiya chicken from Dang were served in fine-dining restaurants around the world? What if it found a place on international menus alongside dishes like French duck confit or Japanese wagyu? Our humble dish has all the ingredients to make a global impact—rich taste, cultural significance, and a compelling story.

For many in Nepal’s farming and food sectors, the goal of exporting badhiya chicken is more than just a business idea—it’s a chance to share a piece of Nepal’s soul with the world. But doing that requires careful steps: standardizing the process, maintaining hygiene and quality, and building a strong brand that reflects both tradition and innovation.

Government agencies, agricultural experts, and local communities must work together to scale up this initiative. By embracing both modern techniques and traditional knowledge, Nepal can offer something truly unique to global food lovers. And as we move forward, we must remember that the heart of this story lies with the farmers—the people who have preserved this practice for generations, often with limited resources but unlimited passion.

Ever since I heard about badhiya chicken, I’ve been longing to taste it. As I write this, I imagine myself returning to Nepal, catching a flight to Dang, and finally sitting down to enjoy this delicacy. More than just a meal, it would be a moment of connection—to culture, community, and the creative spirit that makes Nepali cuisine so special.

The author is a London-based R&D chef

Ghiyasuddin Tughlaq, the founder of the Tughlaq dynasty in India, heard about Simraungarh, a flourishing settlement deep inside the jungle. While returning from Bengal, he ordered his army to conquer it. The last king of the Karnata dynasty, Harisingh Dev, didn’t attempt to resist. Upon hearing of the approaching Tughlaq army, he abandoned the fort and fled, carrying his goddess, Tulja Bhawani, with him.

Sometime in 1324, while escaping northward, his army grew hungry. The goddess Tulja Bhawani instructed them to eat the first animal they saw in the morning, which happened to be a water buffalo. Later, Harisingh Dev’s dynasty ruled the Kathmandu Valley, integrating and establishing Newar culture.

This is the story we often hear about how the water buffalo became a staple in Nepali cuisine.

According to Bikram Vaidya, a renowned US-based chef, researcher, and writer, Harisingh Dev’s ancestors came from southern India, where the tradition of sacrificing water buffalo and consuming its meat was already well established. He suggests that they brought this practice with them. For over 2,000 years, water buffalo has remained the most prized and primary source of protein for the Newar people.

Throughout the history of the Indian subcontinent, the water buffalo has held deep cultural and ritualistic importance. Archaeological evidence from the Harappan civilization (dating back 5,000 years) depicts the sacrifice of water buffalo, highlighting its role in both sustenance and spirituality. This practice spread across regions, taking on unique expressions among different communities, including the Newars.

The tradition of eating buffalo meat, popularly known as ‘buff’, is also linked to the Mahesh Pal dynasty, which ruled parts of the Kathmandu Valley. Historical accounts suggest that buffalo meat consumption was institutionalized during their reign to promote sustainable food practices. Male buffaloes, which were not useful for dairy production, became a primary source of meat, ensuring that no part of the animal went to waste.

During the Malla dynasty (12th to 18th centuries), the Newars flourished as a community deeply engaged in trade, art, and culture. The Malla kings’ patronage of festivals and rituals reinforced the role of water buffalo in religious offerings. Male buffaloes, in particular, were used in sacrificial ceremonies during major festivals such as Dashain, Indra Jatra, and Pachali Bhairav Jatra. This tradition continues today, symbolizing the connection between the buffalo and divine appeasement.

This philosophy aligns with the modern ‘nose-to-tail’ culinary movement, which emphasizes using every part of an animal. For the Newars, this approach was both practical and celebratory. Each organ and cut of the buffalo was transformed into a delicacy, enriching their cuisine with a diverse range of flavors and textures.

According to Bikram Vaidya, when animals are slaughtered during special occasions, over 30 different dishes are prepared using various parts of the buffalo. Newar cuisine exemplifies the principle of zero waste, ensuring that every part of the male buffalo is utilized. Here is a glimpse into some of the most remarkable buffalo dishes in Newar cuisine:

• Nhyapu (Buffalo Brain): A delicacy cooked with spices, creating a creamy and rich dish.
• Tisya (Buffalo Meat): Tender cuts cooked in a variety of ways, from grilling to stewing.
• Mye (Buffalo Tongue): Marinated and grilled, valued for its chewy texture.
• Swan (Buffalo Lungs): Often stuffed and fried, showcasing innovative cooking techniques.
• Sapumhicha: A celebrated dish of buffalo tripe stuffed with bone marrow and then fried.
• Go (Stomach): Cooked in curries or stir-fried with spices.
• Sen (Buffalo Liver): Prepared with mustard oil and garlic for a rich flavor.
• Hi (Blood): Coagulated and spiced to create a savory dish.
• Chwahi (White Blood): Another unique preparation of buffalo blood.
• Dayekagu La (Cooked Meat): A staple in every feast, featuring richly spiced buffalo meat.
• Takha La (Jellied Meat): A winter delicacy made by slow-cooking meat and allowing it to set into a jelly.
• Sanya Khuna: A spiced, jelly-like preparation made from buffalo soup.
• Haku Chhwela: Smoky grilled meat marinated in spices.
• Mana Chhwela: Boiled and marinated buffalo meat.
• Bhutan: Stir-fried intestines, a crunchy and flavorful dish.
• Chhyala (Head Meat): A flavorful preparation using meat from the buffalo’s head.
• Mikha (Eyes): Cooked and spiced, exemplifying the true nose-to-tail philosophy.
• Bosyanndra (Blood-Filled Intestine): A sausage-like preparation made with seasoned blood.
• Kachila (Raw Meat): Seasoned raw minced meat, often served with toasted flatbread.
• Chyakula: A unique dish made from specific cuts of buffalo.
• Khaya Chhwela (Chicken Chhwela): An adaptation using chicken.
• Nyaya Chhwela (Fish Chhwela): A version made with fish, adding diversity to the spread.
• Jan La (Back Meat): A prized cut prepared with care.
• Takula (Large Cuts): Often slow-cooked for a tender texture.
• Twanang: Another specialty cut prepared in traditional ways.
• Hyakula: A key part of the feast, highlighting specific cuts.
• Nhyepang (Tail): Cooked with spices for a chewy delight.
• Sapu (Tripe): Used in various dishes, often paired with spicy sauces.
• Amphi Chhyala: Meat prepared using a unique method involving aged spices.
• Kaa Kwa (Meatball): Meatballs made from buffalo meat and herbs.

When I set out to discuss buffalo dishes in Newar cuisine, I knew my knowledge and language skills were limited. Additionally, I haven’t tasted many of the dishes I have described here. However, as American writer Maya Angelou once said:Do the best you can until you know better. Then when you know better, do better. With this in mind, I have made an attempt, and I encourage young Nepali food lovers and food scientists to document and preserve the rich variety of buffalo dishes in Newar cuisine.

The author is a London-based R&D chef

In the lively streets of Malekhu Bazar, where the Trishuli River flows with a soothing rhythm, my childhood memories are filled with the smell of fried fish and the sound of chilled beer bottles clinking. My maternal uncle, Chabilal Marahatta, known as Chap Baje, was a local legend. He started a small stall selling fried fish and aalu chap (spicy potato cutlet fritters), which quickly became a must-stop spot for travelers on the Prithvi Highway. But what made his stall truly unforgettable was the rare appearance of Jala Kapur machha, a fish so special it turned ordinary days into celebrations.

Jala Kapur, meaning “camphor of water,” is known as the king of fish in Nepal. Its buttery texture, few bones, and melt-in-the-mouth quality made it a favorite among those who could afford it. Back then, it was considered a luxury, reserved for the elite. Chap Baje’s stall was a cultural hotspot where travelers, drivers, and officers gathered to enjoy the flavors of Nepal’s rivers.

In those days, there were no mobile phones or fancy electric freezers. Instead, we relied on kerosene-powered fridges, often repurposed from old INGO vaccination programs. These fridges were a rare luxury, and only a few shops in Malekhu Bazar could afford them. Chap Baje was one of them.

Whenever we managed to get a Jala Kapur, it was a big event. The fish, with its delicate texture and rich flavor, was saved for special guests—VIPs, officers, and influential drivers who could make or break a business with their support. I remember the excitement when a Jala Kapur arrived. My uncle would carefully divide it, saying, “This piece is for the Hakim Saab, this one for the driver, and this one for the special guest who might stop by.”

In those days, relationships were built on respect and gratitude. One such tradition was bheti—a small gift or token of appreciation. Whenever we had a prized catch like Jala Kapur or Asala, I would accompany my cousin to deliver these fish as bheti to the homes of officers and influential figures. It was a way of telling them that they were valued and ensuring their continued support.

Jala Kapur, with its firm, buttery flesh, was the star of Chap Baje’s stall. Found in the cold, fast-flowing rivers of Nepal, this fish was a symbol of purity and quality. Its delicate flavor needed little seasoning—just a sprinkle of salt, a dash of turmeric, and a hint of local spices. Whether grilled, steamed, or fried, Jala Kapur was a dish that left a lasting impression.

But Jala Kapur isn’t just delicious; it’s also incredibly nutritious. This cold-water fish is high in protein which is essential for muscle growth and repair. It’s low in fat and thus a healthy choice for weight management. It’s also rich in Omega-3 fatty acids that promotes heart health, reduces inflammation, and supports brain function besides being packed with vitamins and minerals, including Vitamin D, B-complex vitamins, and selenium, which boost immunity and overall health.Its natural diet of aquatic invertebrates enhances its nutritional profile, making it a wholesome addition to any meal.

The term Jala Kapur is a local name used in Nepal, and its scientific classification remains unclear. According to FishBase, the name Jalkapoor is associated with several species, including Pangasius pangasius, Clupisoma garua, Raiamas guttatus, Eutropiichthys murius, and Clupisoma montanum. More research is needed to accurately identify the specific species referred to as Jala Kapur in different regions of Nepal.

Jala Kapur isn’t just prized in Nepal. It’s also significant in neighboring regions like Bihar and Bangladesh. In Bihar, it’s often caught in the Gandak, Kosi, and Ganga rivers and is popular in Mithila cuisine, where it’s prepared in mustard-based curries or smoked and sun-dried for later use. In Bangladesh, it’s considered a delicacy in regions like Sylhet, Rajshahi, and Barisal, where it’s commonly prepared in Shorshe Bata Jhol (mustard-based gravy) or Panta Bhat (fermented rice dish).

One of the most beloved ways to prepare Jala Kapur is in the form of Malekhu Ko Jhol Macha, a tangy and spicy fish curry that captures the essence of Nepali cuisine. Here’s how you can make it at home:

Ingredients (Serves 4-6)

• Jala Kapur fish: 1 kg (cleaned and cut into pieces)
• Mustard oil: 3 tablespoons
• Fenugreek seeds (methi): 1 teaspoon
• Timur (Szechuan pepper): 1/2 teaspoon
• Green chilies: 4-5 (slit lengthwise)
• Tomatoes: 2 medium (chopped)
• Onions: 2 medium (finely chopped)
• Garlic: 6-7 cloves (minced)
• Ginger: 1-inch piece (grated)
• Turmeric powder: 1 teaspoon
• Red chili powder: 1 teaspoon
• Roasted mustard seeds: 2 tablespoons (ground into a paste)
• Roasted sesame seeds: 1 tablespoon (ground into a paste)
• Local Sun kagati or chuk amilo (lemon molasses): 2 teaspoons (for souring)
• Salt: To taste
• Fresh coriander leaves: For garnish

Instructions

• Clean the Jala Kapur thoroughly and marinate it with salt and turmeric powder for five minutes.
• Heat mustard oil in a deep pan until it smokes. Reduce the heat and add fenugreek seeds. Let them splutter for a few seconds.
• Add chopped onions, garlic, and ginger. Sauté until the onions turn golden brown.
• Stir in the chopped tomatoes, green chilies, turmeric powder, and red chili powder. Cook until the tomatoes soften and the oil separates.
• Gently add the marinated fish pieces to the pan. Coat them well with the spice mixture and cook for two to three minutes.
• Add the roasted mustard and sesame seed paste, along with Sun kagati juice or chuk amilo. Stir well with Timur powder to combine.
• Add two cups of water and bring the curry to a gentle simmer. Cover and cook for 10-15 minutes, or until the fish is tender and the flavors blend together.
• Sprinkle fresh coriander leaves on top and serve hot with steamed rice or chiura (beaten rice).

The author is a London-based R&D chef

Rayo ko saag, or mustard greens, is more than just a leafy vegetable in Nepal. It’s a cultural icon, a nutritional powerhouse, and a symbol of Nepali identity. From traditional dishes like gundruk to modern green smoothies, this humble green continues to evolve while maintaining its timeless significance. Its ability to nourish both body and soul ensures that rayo ko saag will remain an essential part of Nepali cuisine for generations to come.

A staple of Nepali cuisine

Nepali cuisine is deeply connected to the land, relying on ingredients that have sustained its people for centuries. Among these, rayo ko saag (Brassica juncea) holds a special place in the hearts and kitchens of Nepali people. This vibrant, nutrient-rich vegetable is an integral part of the country’s culinary heritage, enjoyed across all communities and regions.

Nutritional and health benefits

Rayo ko saag is not only delicious but also packed with essential nutrients, making it a staple in the Nepali diet. 

It’s high in Vitamin A, C, and K, which support vision, immunity, and bone health. It also contains folate, calcium, potassium, and magnesium for overall well-being. It contains beta-carotene, lutein, and zeaxanthin, which combat oxidative stress and reduce the risk of chronic diseases.

Its high fiber content aids digestion and helps detoxify the body. The potassium in rayo ko saag helps regulate blood pressure, while its omega-3 fatty acids promote cardiovascular health. It contains glucosinolates, known for their anti-inflammatory and cancer-preventive properties.

Vitamin K and calcium contribute to strong bones, reducing the risk of osteoporosis. Its high vitamin C content strengthens the immune system. Antioxidants in the greens help maintain healthy skin and slow the aging process.

Culinary uses

Rayo ko saag is a key component of Nepali meals, often served alongside the national dish, daal bhat tarkari (lentils, rice, and vegetables). Its versatility allows it to be used in various traditional and modern dishes.

Stir-fried with garlic, ginger, and chilies, this simple dish is a staple in Nepali households. Fermented and dried mustard greens are turned into gundruk, a traditional preserved food that adds a tangy flavor to soups and curries. 

It’s combined with potatoes, lentils, or other vegetables for hearty side dishes. Young mustard greens are pickled with spices and oil for a flavorful condiment. Saag paneer is a fusion dish where mustard greens are cooked with cottage cheese and spices, perfect for special occasions.

Rayo ko saag is now blended into green smoothies for a nutrient boost. Deep-fried mustard greens in chickpea batter make a crispy and flavorful snack. The greens are also blended into creamy soups or added to broths for extra nutrition. Mustard greens are being incorporated into global cuisines, from pasta to stir-fries.

Cultivation and sustainability

Rayo ko saag is a hardy, cool-season crop that thrives in various climates and soil types, making it popular for home gardens and commercial farming. It prefers well-drained, fertile soil with a pH of 6.0 to 7.5 and thrives in cool temperatures and tolerates frost, making it ideal for Nepal’s mountainous regions.

It’s best grown in autumn and winter but can be cultivated year-round in temperate climates. It requires regular watering, weeding, and protection from pests like aphids and caterpillars.

While rayo ko saag is traditionally a seasonal vegetable, advancements in agriculture have enabled year-round cultivation in greenhouses and controlled environments. However, its flavor is most robust when grown in cooler temperatures, making winter the ideal season for enjoying this green.

Comparison with other greens

Though rayo ko saag is a beloved staple, Nepali cuisine also includes other nutritious greens. Chamsur ko saag (garden cress) is rich in iron and vitamin C. It has a peppery flavor but it’s less common outside Nepal. Watercress shares similar health benefits but lacks the distinct earthy taste of mustard greens. Spinach and kale are popular globally, but their taste and texture differ from rayo ko saag, offering variety but less authenticity in traditional Nepali dishes.

The essence of rayo ko saag

For me, rayo ko saag is a symbol of home and heritage. Its presence in daily meals connects families to their roots and traditions. For those living abroad, the aroma of freshly cooked rayo ko saag evokes memories of childhood and family gatherings.

Though primarily associated with Nepal, rayo ko saag is gaining global recognition for its health benefits and versatility. Ethnic grocery stores in countries with large Nepali communities often stock mustard greens, allowing the diaspora to stay connected to their culinary heritage.

Rayo ko saag is a timeless treasure in Nepali cuisine. Its nutritional value, cultural significance, and culinary versatility ensure its place in Nepali households for generations to come. Whether served traditionally or innovatively, this beloved green continues to be a symbol of health, heritage, and home.

The author is a London-based R&D chef

Growing up in Nepal, rainy days or chilly winter evenings often brought a sense of togetherness in our home. On those special days, when my mother had some free time and all the family members were at home, she would prepare ‘phuraula’—a traditional Nepali fritter made from coarsely ground black lentils. 

We would sit around, eating phuraula straight from the kitchen, paired with steaming cups of milk tea infused with ginger and cardamom. The warm, crispy fritters and the spicy, aromatic tea were the perfect companions for those cozy moments, filling both our stomachs and our hearts.

The nostalgia of those times often takes me back to my plate, piled high with phuraula, and the joy of eating together as a family. While this recipe isn’t exactly the same as my mother’s, it’s my humble attempt to recreate the flavors and memories of those days.

Phuraula is not just a snack. It carries deep cultural and spiritual significance, particularly among the Brahmin community in Nepal. It’s often prepared during rituals and celebrations, especially on ‘shraddha’—a day of honoring and praying for one’s ancestors. On such occasions, the dish is made without garlic or onion to keep it pure and in line with traditional dietary restrictions. 

However, on regular days, my mother would add garlic and onion to enhance the flavor. Ginger was her favorite spice, and our family’s version of phuraula always had a generous amount of it, making it the perfect comfort food on cold days.

But beyond its nostalgic and cultural importance, phuraula is also a dish with significant nutritional value. Lentils, particularly black lentils (kalo dal or kalo urad dal), are a powerhouse of nutrients. They are high in protein, rich in dietary fiber, and naturally gluten-free, making them a fantastic ingredient for healthy eating. Phuraula combines the goodness of these lentils with spices like ginger, which is known for its anti-inflammatory properties, and cumin, which aids digestion. This not only makes phuraula a delicious snack but also a healthful one.

Phuraula recipe 

Ingredients

• 200 g black lentils (kalo dal) or black gram (kalo urad dal)
• 1 tbsp ginger, finely grated (optional but recommended for a warming flavor)
• 2 green chilies, finely chopped
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder (optional)
• 10 g coriander leaves, finely chopped
• 5 g salt (or to taste)
• Mustard oil or regular oil for frying

Optional (for regular family days)

• 1 small onion, finely chopped
• 2-3 garlic cloves, minced

Instructions

• Wash the black lentils thoroughly and soak them in water for six to eight hours or overnight. Drain the lentils and grind them coarsely using a mortar and pestle or a food processor. Avoid adding water to retain the texture.
• Transfer the ground lentils to a bowl. Mix in ginger, green chilies, cumin seeds, turmeric powder (if using), coriander leaves, and salt. For family versions, add the chopped onion and garlic.
• Heat mustard oil in a deep frying pan over medium heat.
• Take small portions of the mixture, shape them into rough balls or drop spoonfuls into the hot oil.
• Fry until the fritters turn golden brown and crispy, turning occasionally for even cooking.
• Remove the phuraula with a slotted spoon, drain on paper towels, and serve hot.

Serving suggestions

Enjoy phuraula with a hot cup of ginger and cardamom milk tea (tato tato chiya) or pair it with homemade achar or gundruk ko jhol for a more traditional touch.

Health benefits of black lentils

Black lentils (kalo dal or urad dal) are a nutrient-dense food with a range of health benefits. Black lentils are an excellent plant-based protein source, making them ideal for vegetarians and vegans.The fiber content aids digestion, promotes gut health, and helps regulate blood sugar levels. Naturally gluten-free, phuraula is a safe snack option for those with gluten intolerance or celiac disease.

Black lentils contain iron, potassium, and magnesium, which support overall health, including better oxygen flow, heart health, and strong bones. The antioxidants in lentils, combined with the anti-inflammatory properties of ginger, make this dish especially beneficial for cold weather and rainy days.

Phuraula’s simplicity and versatility make it a great candidate for modern snacks or even as an all-day dining option. Imagine having bite-sized phuraula poppers served as a side dish in cafes or as a complement to chai in tea stalls. Its portability and gluten-free nature make it an ideal snack to enjoy on the go, while the crispy texture and hearty flavor pair beautifully with various chutneys or dips.

Why not reintroduce phuraula in a contemporary way? Here are some ideas:

Phuraula sliders: Use phuraula patties in place of burger patties for a Nepali-inspired slider.

Tea-time platter: Serve phuraula as part of a platter with assorted chutneys like timur ko achar or tomato chutney.

Moveable snack packs: Package bite-sized phuraula pieces with a small container of dipping sauce for a convenient, on-the-go snack.

Phuraula wraps: Wrap crispy phuraula fritters in roti with fresh salad and a tangy yogurt sauce for a fusion meal.

All-day snack: Position phuraula as a healthier alternative to processed snacks, appealing to both traditional and modern palates.

Phuraula is a piece of Nepal’s culinary history. It reminds us of the beauty of simple, hearty meals made with love and shared with family. In a world where fast food and modern dishes dominate, let’s not forget these traditional gems that carry stories, culture, and nostalgia.

The author is London-based R&D chef

‘Singhara’, also known as water chestnut or Pani Singhara in Nepal, is an aquatic vegetable traditionally cultivated in the Terai region. Over the years, this unique crop, once an important part of Nepal’s agricultural heritage, has faded into obscurity. Despite its rich nutritional profile and cultural significance, singhara farming has declined. However, with global interest in nutritious and exotic vegetables growing, singhara presents an opportunity for Nepal to revive a forgotten treasure with both economic and cultural value.

Singhara holds a special place in the hearts of many Nepalis, especially those from the Terai. It was once a staple during festive seasons, freshly harvested from local ponds and marshes. Its crisp, white flesh was a nostalgic treat after the monsoon season. Today, however, fewer farmers are growing singhara, despite its long-standing tradition and economic potential.

In Nepal, singhara is more than just a crop. It’s a symbol of health and religious practice. During certain Hindu festivals, singhara is consumed in various forms, such as fresh, boiled, or ground into flour, especially during fasting periods. Singhara flour, gluten-free and highly nutritious, has long been a fasting food staple. This versatility and nutritional value have made singhara a cherished crop in Nepal.

Water chestnuts (scientific name Eleocharis dulcis) are not nuts, as often assumed, but aquatic tubers. They grow submerged in ponds, marshes, and paddy fields, thriving in the Terai’s waterlogged fields during the monsoon season. The crop is harvested when the outer bulb turns brown, signaling that it’s ready for consumption. Singhara farming, while rewarding, is labor-intensive and requires specific marshy conditions, which are abundant in the Terai. These fields also contribute to local wetland biodiversity, supporting diverse ecosystems.

Nutritionally, singhara is packed with dietary fiber, potassium, manganese, and vitamin B6. These nutrients support heart health, digestion, and mood regulation. Its high water content and low calorie count make it ideal for weight management, while its antioxidant profile, particularly due to ferulic acid, helps protect against cell damage. Singhara retains its crunch even after cooking, making it popular worldwide for its unique texture and versatility.

In traditional medicine, singhara is valued for its health benefits, including relief from asthma, skin conditions, and reproductive health support. It’s also believed to help regulate blood pressure and cool the body. These medicinal properties, combined with its refreshing taste, make singhara an ideal addition to health-conscious diets.

Globally, water chestnuts are a common ingredient in Asian cuisines, particularly in Chinese, Thai, and Indian dishes. Their crunchy texture and refreshing taste make them a popular choice for stir-fries, soups, and salads. Singhara has also found a place in Western holiday cuisine, with demand peaking around Christmas, where it’s often used in stuffing for festive dishes. This growing global demand presents a significant opportunity for Nepal to export singhara.

Nepal’s singhara, marketed as a premium, exotic product with cultural significance, could appeal to buyers in the U.S., U.K., and Europe. Nepali farmers could consider exporting singhara in various forms, including fresh, canned, and as singhara flour. Singhara flour holds particular promise as a gluten-free, high-fiber alternative to wheat flour, which is increasingly in demand in international markets. Additionally, singhara is a common ingredient in fasting foods, which creates seasonal demand during religious periods.

Despite its potential, singhara farming faces significant challenges. The traditional methods of cultivation are labor-intensive, and many farmers lack awareness of singhara’s economic value. The absence of a structured supply chain and processing facilities limits the crop’s scalability. To revitalize singhara farming, farmers need support to modernize cultivation techniques and access markets.

Investment in infrastructure, such as processing facilities for cleaning, peeling, and packaging, is crucial to making singhara a viable export. With government support, singhara farming could provide economic benefits to the Terai region, giving farmers a new source of income while preserving an important part of Nepal’s agricultural heritage.

Efforts to revive singhara farming could include educating farmers on modern cultivation methods and providing training on efficient harvesting techniques. Building processing and packaging facilities would allow farmers to export fresh, canned, or powdered singhara products. By partnering with international buyers, singhara could be positioned as a unique, premium product that is both nutritious and deeply rooted in Nepali culture.

A strategic marketing campaign could also highlight singhara’s health benefits and cultural significance. By branding Nepali singhara as a high-quality, traditional product, Nepal could attract global consumers interested in health-conscious foods. Singhara could also appeal to a new generation of Nepali consumers, eager to reconnect with traditional foods. Its versatility in contemporary Nepali cuisine could inspire the creation of new singhara-based products, such as snacks and health supplements.

Internationally, singhara’s health benefits and culinary appeal could help it gain a foothold in health-conscious and gourmet markets. Its ability to maintain its crunchy texture even after cooking makes it particularly attractive to consumers in countries where water chestnuts are less common. As a gluten-free flour, singhara flour could be marketed to health food stores, catering to those with dietary restrictions.

Singhara could also capitalize on seasonal demand, especially around Christmas, by positioning it as a premium holiday ingredient. This would allow Nepali farmers to meet global demand during the festive season, offering fresh, high-quality water chestnuts.

Revitalizing singhara farming offers Nepal a chance to preserve its agricultural heritage, create economic opportunities for local farmers, and tap into global markets. By investing in singhara, Nepal can return to its agricultural roots while opening new doors for international recognition and sustainable income.

With strategic support, singhara can go from a forgotten crop to a valuable export, connecting Nepal’s past with its future. For Nepalis farmers, singhara offers renewed livelihoods and a chance to share a unique piece of Nepal with the world. Rediscovering singhara means reclaiming an important chapter in Nepal’s agricultural history and unlocking its potential for both local communities and global markets.

The author is a UK-based R&D chef

Buckwheat, known as ‘phapar’ in Nepal, is a humble crop with extraordinary potential. A pseudo-cereal and naturally gluten-free, buckwheat is packed with nutrients and thrives in Nepal’s high-altitude, cool climates. Its adaptability and health benefits have made it a staple in Nepal’s hilly regions, where it sustains communities like the Gurkhas, Sherpas, and Buddhist monks.

This versatile crop holds the promise of becoming a global superfood while preserving Nepal’s rich culinary heritage. But the problem is, as Bishnu Bilas Adhikari, an agriculture scientist, writes in his paper, “The demand of buckwheat in Nepal is increasing annually due to its multiple uses, which is not fulfilled from the Nepalis production. Buckwheat is imported from different countries including India, China, USA annually.” 

Despite its historic significance, my appreciation for buckwheat grew after a trip to Tokyo in 2014. At a small soba noodle shop, I savored a cold soba noodle salad prepared by an elderly chef. This experience highlighted the depth of buckwheat’s flavor and versatility. Back in Nepal, my encounter with ‘phapar ko dhido’ at a roadside eatery in Chitwan reaffirmed its culinary potential. The dish, similar to polenta, was served with local chicken, ghee, and a variety of accompaniments, showcasing how buckwheat can be the star of both traditional and modern plates.

The dhido was served as part of a traditional thali, accompanied by an array of local and seasonal vegetables, kalo daal (black lentils), stone-ground chutney, fermented radish pickle, crispy potato straw, gundruk ko achar (fermented leafy greens), and more. Each element of this meal complemented the phapar ko dhido, creating a symphony of flavors that showcased the depth and versatility of buckwheat.

This experience opened my eyes to the potential of phapar as a culinary hero. A more recent experience at Siddhartha Café introduced me to buckwheat momo—delicate dumplings with a nutty flavor. This innovative take on a beloved Nepali dish demonstrated how phapar could elevate gourmet cuisine while maintaining its roots. Siddhartha Hospitality Group, a pioneer in Nepali cuisine, presented buckwheat momo with such skill that I became an even bigger fan. The phapar momo, delicate yet packed with flavor, showed how this humble crop could be elevated to gourmet status.

Buckwheat is a sustainable crop that requires minimal water and grows in poor soil, making it ideal for Nepal’s rugged terrain. As the world embraces sustainable and health-conscious foods, buckwheat’s low environmental impact positions it as a key player in global agriculture. Nepal can market buckwheat as a Himalayan superfood emphasizing its connection to the Gurkhas, Sherpas, and Buddhist monks, who symbolize strength, resilience, and simplicity.

The versatility of buckwheat opens doors for creative culinary applications. We can incorporate buckwheat into dishes like soba noodles, pancakes, or Nepali-inspired momo and dhido. Additionally, we could also tap into the growing demand for gluten-free alternatives by promoting buckwheat-based breads, noodles, and snacks and highlight its low water usage and adaptability to appeal to eco-conscious consumers.

Phapar’s nutty, earthy taste pairs beautifully with Nepali fillings such as spiced greens or curried meat. Serve buckwheat momo with tangy tomato achar flavored with timur (Sichuan pepper) and mustard oil for an authentic experience.

By exploring its culinary potential and health benefits, buckwheat can reconnect younger generations to their heritage while attracting global food enthusiasts. With its rich history and adaptability, phapar is poised to become a celebrated superfood, embodying the resilience of Nepal’s people and landscapes.

With proper branding, Nepal can position buckwheat as a premium export. By sharing recipes and introducing phapar to global markets, Nepal can preserve its culinary traditions while reaching new audiences. But for that, we need to increase the production of Buckwheat. As Agriculture scientist Adhikari writes in his paper, “In case of high hills like Mustang, Manang, Dolpa, Mugu, Solukhumbu etc. where buckwheat is a major summer crop, there is still potential to increase its production and productivity.”

The author is a UK-based R&D chef