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Dashain is the most significant festival in Nepal, celebrated with family gatherings, laughter, and of course, food. The dining table becomes the heart of the celebration, bringing everyone together to share, laugh, and enjoy meals that reflect love and unity. While meat dishes like goat curry and sukuti are often seen as staples during Dashain, I believe this festival should be just as delightful for vegetarians. After all, food is about inclusion, and when we cook for loved ones, we should ensure everyone feels welcome at the table.

I believe it’s important to reimagine the Dashain menu to cater to those who prefer plant-based meals. Why not celebrate the spirit of togetherness with a vegetarian feast that’s just as flavorful, joyful, and satisfying as any meat-based spread?

Reimagining vegetarian samay baji

If you were to be my guest this Dashain, I would serve you a vegetarian version of ‘samay baji’, a Newari platter traditionally filled with meat but now designed to cater to vegetarian tastes. Each element of this dish would represent the diversity and richness of Nepal’s culinary heritage, made with local, seasonal ingredients. Every bite would reflect the colors and flavors of Dashain, honoring both tradition and innovation.

Chiura (Beaten rice): Light and crispy, this staple pairs perfectly with every other dish, providing a crunchy base for the flavorful elements on the plate.

Bhatmas (fried black soybeans): Crispy and nutty, these black soybeans add texture and balance, offering a satisfying crunch with every bite.

Wa/Bara (lentil pancakes): Rich in protein, these soft lentil pancakes nod to tradition while ensuring the dish remains hearty and fulfilling.

Soybean or mushroom choyela: Typically, a meat-based dish, choyela in this vegetarian version uses smoky grilled soybeans or mushrooms, seasoned with Nepali spices.

Palu (finely cut ginger): This burst of freshness ties the whole plate together, balancing the richness of the other dishes.

Tofu chili: In place of the traditional boiled egg, this spicy stir-fried tofu brings a bold flavor to the plate, adding a dash of heat that’s perfect for the festive meal.

Vegetable pakora: Crispy on the outside, tender inside, these vegetable fritters are a nostalgic touch, reminiscent of fried fish from Malekhu but in a vegetarian form.

Aalu sadeko (spicy potato salad): This tangy, spicy potato salad is full of the addictive, fiery flavors that Dashain meals are known for.

Greens (saag): Whether sautéed spinach or mustard greens, no Nepali meal is complete without greens. They add a colorful, healthy touch to the feast.

Achar (pickles): No Dashain platter is complete without pickles. My version would feature radish, carrot, and lapsi berry, creating a tangy, spicy accompaniment. I’d also include chukauni, a creamy yogurt-based potato pickle from western Nepal, adding a regional twist.

Aila (Newari wine): A small shot of aila would complete the experience, pairing beautifully with the earthy flavors of the vegetarian samay baji.

This vegetarian samay baji is a celebration on a plate, where each element is thoughtfully crafted to honor tradition while offering something new and exciting.

Vegetarian options

Dashain is a festival of abundance, and for me, the essence of this celebration lies in the togetherness it brings—not in the sacrifice of animals. Nepal has a long history of vegetarian cuisine, and this Dashain, I want to showcase how these dishes can stand proudly alongside traditional meat offerings. Here are some of my favorite vegetarian delicacies that are perfect for the festival.

Soybean chili: A spicy, tangy dish where soybeans are the star, offering a bold depth of flavor that’s both exciting and familiar.

Paneer masala: Paneer cooked in a rich, spiced tomato sauce brings a sense of indulgence and comfort to the table.

Aalu cauli (potato and cauliflower curry): This hearty, flavorful dish is packed with Nepali spices, making it the perfect accompaniment to the festive spread.

Mushroom choyela: A vegetarian twist on the traditional grilled meat dish, this version uses marinated mushrooms, offering the smoky flavor that Dashain feasts are known for.

Soy keema kerau masala: My signature dish for Dashain 2024, this soy mince cooked with peas in a spicy gravy provides the perfect vegetarian alternative to keema, giving that famous ‘piro’ (spicy) kick.

Each of these dishes tells a story of family, culture, and love—the essence of what Dashain is all about. Cooking for the people you care about is an act of love, and the joy that comes from creating these meals is shared by all who gather around the table. The heart and soul you put into the kitchen translate into the joy felt at the dining table, making each meal unforgettable.

Celebrating with vibrant vegetarian dishes

This Dashain, I invite you to celebrate with dishes that are as colorful and festive as the kites we once flew on our childhood rooftops. Plates filled with spicy, tangy, and flavorful vegetarian dishes can ensure that this festival will be one to remember. A feast that brings people together, full of flavors that will have your family talking for the rest of the year—a true celebration of tradition, love, and unity.

With this approach, Dashain becomes a time to honor the rich variety of Nepali cuisine, ensuring that everyone at the table, vegetarian or not, feels included and celebrated.

The author is UK-based R&D chef

Flying first class has long been considered a symbol of luxury, reserved only for a selected few. I grew up in Nepal, and flying in itself was a rare experience. I never thought that I would fly among those exclusive groups. Growing up in the UK, being from a working-class background, flying first class was a faraway dream and too extravagant for anybody’s reach. Even though the airlines of Nepal have joined the international scene, none has yet offered anything other than standard cabins. As is the case with many others, I always wondered what lay beyond that mysterious curtain separating economy from first class.

Then, one day, the opportunity came along unexpectedly. I was having a chat with one of our senior managers at work and mentioned how much I’d love to fly first class. He laughed first, then said, “Leave it to me.” Well, wouldn’t you be surprised, he set up the possibility of an upgrade on my next long-haul flight. “Dress smartly,” he said, “and if there’s no paying passenger, you just might get upgraded.”

I was very surprised when I got upgraded on a Lufthansa flight. My heart was racing as boarding happened, stepping into a world of luxury I once only fantasized about. It seemed surreal, to finally be tasting those dishes at 39,000 feet which I had helped design for airplane menus.

The first class was almost like going into this little peaceful sanctuary. The wide, plush seats would recline at the touch of a button into fully flat beds. No noise, no rush—just quiet and comfortable. It was just like going into another world.

From the moment I sat down, the care was incredible. One of the cabin crew members came out and greeted me by my last name, offering a glass of champagne in sparkling crystal. This wasn’t just champagne. It was top-shelf, part of the luxury which flying first class is all about.

Probably the most remarkable features of flying first class were the dining experiences. I had worked for airline catering, developing dishes for major airlines, but never on the receiving end. The menu would be presented—just as it would be in a fine-dining restaurant-elegant on high-quality paper, gourmet dishes crafted by world-class chefs.

There was smoked salmon amuse-bouche with caviar on top, followed by a salad course of lobster-avocado with a hint of citrus dressing. Then, the main course turbot fillet was perfectly cooked and served along with truffle mashed purple potatoes and roasted vegetables in white wine caper saffron sauce, garnished with edible flowers.

Finally, for dessert, I had molten chocolate fondant with vanilla bean ice cream. The feast could give any Michelin-starred restaurant a run for its money. The attention to detail was impressive—fine porcelain for each course, with real silverware, linen napkins, and crystal glassware. Finally, the experience concluded with a freshly brewed coffee and a selection of the finest chocolates. Every aspect from bread to butter was thoughtfully curated.

What was unique was not only the food and comfort but personalized service. The cabin crew addressed me by my name, and before I would even ask, they would have already anticipated it. If I mentioned a particular wine that I liked, they would come with a bottle for me to try. It felt like dining in a five-star restaurant where the chef customizes the menu to your taste.

My airplane seat was less of an airplane seat than a private suite. There was a closet for my belongings, adjustable lighting, and a huge entertainment screen. When bedtime came, flight attendants came along to provide turndown service—fresh linens and pajamas. I slept very soundly as though I were in a five-star hotel and not on the airplane.

Another surprising thing to me was just how practical first class was for working professionals, with its high-speed internet, available power outlets, and spacious work area. It’s pretty clear why any business executive would travel first class. The quiet, private environment helped me get a lot of work accomplished in an efficient manner.

We often wonder why would anyone pay ten times the price of an economy ticket for first class? Now, having had the experience, I understand why. It’s not about space or food. It’s about the entire experience of first class. First-class passengers have a certain privacy and comfort. Personal service makes the journey nice rather than just a means of getting somewhere.

From private airport lounges to head-of-the-queue boarding, first-class passengers are catered to from the instant they step into the airport. For the business executive, at least, the opportunity to work in quiet, private surroundings may make first-class a practical necessity. For others, this could be the once-in-a-lifetime pampering.

At first, I felt out of place, overwhelmed by such attention and luxury. I explained this to one of the flight attendants and she kindly gave me the space I needed. I learned that flying first class isn’t just about opulence. Rather, it’s about savoring a different way of traveling. I wasn’t born into it but anyone can appreciate it and enjoy the experience. If you ever get the chance, flying first class is an extraordinary voyage. It makes flying unforgettable.

Baral is a UK-based R&D chef

Do you remember the childhood gestures of saying, ‘Dashain Aayo!’ (‘Dashain is here!’) while folding your pinky finger, then moving to the ring finger and saying, ‘Khaula Piula!’ (‘We’ll eat and drink!’)? 

With Dashain approaching, now is the perfect time to make your own garam masala blend. It’s a simple process that will save you time during busy celebrations and give you the chance to experiment with flavors. Making your own spice mix allows you to select the freshest ingredients, ensuring the best possible taste for your dishes. Plus, the process of roasting and grinding spices fills your home with a comforting aroma, bringing back fond memories of festive times.

I encourage you to try making your own garam masala. There is no right or wrong way—just follow your taste and the traditions passed down by your family. Whether you’re preparing a meal for a large gathering or a quiet dinner with loved ones, your homemade garam masala will add a touch of warmth and love to every dish.

Food isn’t just about satisfying hunger. It tells a story. It’s about the traditions we uphold, the memories we create, and the love we share. Cooking with your own garam masala mix adds a special touch to every meal, connecting you to your roots and allowing you to express your individuality.

So go ahead, experiment, and make this festive season a little more aromatic and flavorful with your own version of Nepali garam masala. After all, the best dishes are those that fill the air with delicious scents, make your stomach dance with joy, and are remembered for a lifetime. And what better way to achieve that than by using the rich, regional spices that are the heart of Nepal?

As you prepare for the upcoming festivals, take time to enjoy the process. Savor the aromas, celebrate the flavors of Nepal, and let every dish you cook be memorable, aromatic, and truly Nepali.

Before pre-made garam masala became widely available, every household in Nepal had its own unique blend of the spice mix, varying by region, community, and even family. Growing up, I saw the difference between my mother’s side of the family, who preferred bold, ‘masaladar’ flavors, and my father’s side, who favored milder tastes. My mother, who spent time in India and Kashmir, had a deep understanding of spices and brought that influence to her cooking. My maternal family, with roots in Nepal, Assam, Kolkata, and Burma, added their own touch, weaving a colorful tapestry of flavors in every meal.

I vividly remember my aunt in Janakpur, who would carefully prepare different garam masala blends for various pickles. She had a unique mix for semi-raw mango pickles, another for garlic pickles, and a special blend for the fermented cucumber pickle, known as ‘Purano Achar’ in Nepal. She even had distinct versions for fresh radish pickles and aged radish pickles, called ‘Mula Ko Purano Achar.’ As a child, I was fascinated by these subtle variations, and I soon learned that the art of spice mixing is a vital part of Nepali culinary traditions, passed down through generations.

I’d like to share my family’s garam masala recipe with you. Having traveled to 79 countries and explored some of the world’s most spice-rich cuisines—from Indian to Arabic and Oriental—I’ve spent 26 years researching and developing food. I’ve learned that there’s no one-size-fits-all approach to cooking. What makes a dish truly special is how it connects us to our roots and culture. So, while every family may have its own version of garam masala, I invite you to try mine. When you cook with passion, the aroma should fill the street, and when you eat, your stomach should dance with joy.

In our household, garam masala is made by lightly roasting the spices and grinding them into a fine powder. This is our family recipe, but feel free to adjust it to your taste.

Two tbsp cumin seeds

Two tbsp coriander seeds

Three tbsp green cardamom pods

One tbsp black peppercorns

Two sticks cinnamon

Four tsp whole cloves

One nutmeg

Three long pepper

Four bay leaves

For the best garam masala, use equal proportions by volume. Adjust the spices to your liking—there are no strict rules. Store the mix in an airtight jar, and it will last for about a month. It’s perfect for everyday meals or festive feasts.

Spices are at the core of Nepali cuisine, shaping the flavor of every dish. From cumin and coriander to cinnamon and cloves, each spice brings its own distinct taste and aroma, transforming simple ingredients into unforgettable meals. However, the choice of spices can vary based on household preferences, regional availability, and seasonal changes.

For example, my aunt in Janakpur is very particular about the spices she uses in her pickles. She creates different blends for mango, garlic, cucumber, and radish pickles. This kind of regional specificity adds depth to Nepali cooking, as every family has its own set of preferences and traditions when it comes to spices. The result is a rich diversity of flavors that make each household’s dishes unique.

The author is UK-based R&D Chef

Do you remember the comfort food your mother made when you were sick? For many in Nepal, that dish was ‘jaulo’, a simple yet soothing rice and lentil porridge that remains a staple in Nepali kitchens. It holds a special place in the hearts of most Nepalis, much like its variations do in other cultures—‘khichadi’ in India, British kedgeree, and Italian risotto.

For me, jaulo is more than just food. It’s a warm, comforting hug from my mother. Whenever she made jaulo, it was more than a meal; it was a gesture of love, a remedy for any ailment, mood, or weather. My mother always knew when jaulo was needed. Whether it was a chilly day, someone in the family was feeling under the weather, or she just couldn’t decide what to cook, jaulo was the go-to dish. It was a staple in our household, often served for breakfast, lunch, or even as a snack. Her cooking was simple, quick, and easy, yet it tasted like nectar to us.

The recipe for jaulo is remarkably straightforward—one part rice, three parts lentils, and six parts water, with just turmeric and salt for seasoning. However, the magic lay in the tempering, which varied based on what was available at home. My mother loved using mung daal, but she was flexible and used whatever lentils were on hand. Seasonal greens were often added, giving the dish a fresh twist.

The tempering was the soul of her jaulo. She always used garlic and whole red chilies, tempered in ghee, which gave the dish its distinctive aroma and flavor. Depending on the lentils, she would vary the spices, sometimes using mustard seeds, ajwain (carom seeds), fenugreek seeds, cumin, and occasionally asafoetida (hing), which was my favorite. On special occasions, she would add jimbu (Himalayan chives), making the dish absolutely delicious.

Once, when I missed her jaulo terribly, I called her for the recipe. Trying to recreate it from memory, I realized the key was in the details—how she balanced the spices, the exact timing of adding ingredients, and the love she poured into every pot. Jaulo is more than just a dish. It encapsulates the essence of home, a mother’s love, and the simplicity of comfort food that warms the heart and soul.

Each bite of jaulo is a nostalgic journey back to my childhood, bringing with it the warmth and security of my mother’s kitchen. Whenever I cook jaulo now, I’m transported back to those days when my mother’s cooking made everything better. Her jaulo was not just food—it was a symbol of her care and affection, a dish that could heal and bring joy no matter the circumstances.

Jaulo and its global cousins

Rice and lentil dishes have been a staple in many cultures worldwide for centuries. From the comforting Nepali jaulo to the British kedgeree and the Italian risotto, these dishes share a common base of rice and lentils or legumes, but each brings unique flavors and cultural significance. Here’s a look at some of these beloved dishes.

Nepali jaulo
Jaulo is a simple yet nutritious dish central to Nepali cuisine. Traditionally consumed during Maghe Sankranti, it’s believed to have cleansing properties and is often prepared with minimal ingredients. The basic recipe includes rice, lentils, water, turmeric, and salt, with optional additions like vegetables and spices.

Indian khichadi
Khichadi, often referred to as Khichdi or Khichari, is a staple across India, known for its simplicity and ease of digestion. This dish is particularly associated with comfort during illness or monsoons. It typically includes rice, moong dal (split yellow mung bean), and a variety of spices, sometimes with added vegetables.

British kedgeree
Kedgeree is a dish that evolved during the British colonial era in India, inspired by the traditional Indian khichari. It typically includes smoked fish, rice, and eggs, seasoned with curry powder and garnished with fresh parsley. Kedgeree combines the protein of fish and eggs with the carbohydrates of rice, providing a hearty and nutritious meal.

Italian risotto
While not traditionally made with lentils, risotto shares the same comforting and hearty nature as jaulo and khichadi. It’s made with arborio rice, known for its creamy texture, and often includes ingredients like mushrooms, seafood, or saffron. Risotto provides energy from carbohydrates and can be enriched with various proteins and vegetables, making it a versatile and nutritious dish.

Rice and lentil dishes like jaulo, khichadi, kedgeree, and risotto are cherished across different cultures for their simplicity, nutritional value, and comforting nature. Each dish reflects its unique cultural heritage while sharing a common foundation of rice and legumes or complementary ingredients. These dishes not only provide sustenance but also carry historical and emotional significance, connecting generations and regions through their enduring appeal.

As the world becomes more health-conscious, these humble dishes continue to hold their place on our tables, reminding us of the warmth and love that come with a home-cooked meal. Whether it’s the Nepali jaulo or its global cousins, each dish offers a comforting taste of home, wherever that may be.

The author is a UK-based R&D chef

In the last week of June, three people died and 16 others fell ill after consuming wild mushroom curry in Makwanpur district in Bagmati Province. These incidents are common during the monsoon season as people lack knowledge about wild mushrooms. The district security personnel of Makwanpur advised against eating wild mushrooms. However, this is not a solution. We need more awareness about our wild edible species.

According to available data, wild mushrooms in Nepal belong to 108 families, 357 genera, and 1,291 species. Among these, there are 159 edible mushrooms, 74 medicinal mushrooms, and 100 poisonous mushrooms.

Nepal’s traditional diet, rich in fresh, locally sourced ingredients, promotes health and well-being through nutrient-dense foods like lentils, vegetables, and whole grains, along with probiotic-rich fermented items. However, the growing trend of adopting Western dietary habits, often involving processed and packaged foods, raises concerns about losing the benefits of our own nutritious foods. It’s crucial to question if these new habits truly improve our health or if they compromise it by increasing the risk of chronic diseases and environmental impact. Supporting our traditional foods fosters better health, sustainability, and cultural heritage.

Foraging, the practice of searching for and collecting wild food resources, has a deep-rooted culture in Nepal. Seasonal foraging yields a diverse array of wild edibles such as ferns, fiddlehead ferns, wild asparagus, and yarsagumba (a medicinal fungus). Every season brings a new bounty of fruits and vegetables, mostly organic and naturally provided by Mother Nature. Many believe that consuming wild, seasonal foods can greatly enhance health, reducing the need for medical visits.

Foraging is practiced globally, with foragers in the UK harvesting wild garlic and dill, which can evoke nostalgia for similar Nepali herbs like chyapi. It’s said that foraging for your own food limits your carbon footprint and helps to maintain the natural landscape. Done correctly, it reconnects us to nature while limiting our impact on our natural surroundings. Humans need to be an active part of changing the environment—even on this small scale.

Foraging should be modest, carried out with an understanding of the plants, fungi, and the delicate balance of biodiversity within different habitats. This practice needs to be done by someone thoughtful, informed, with knowledge of the local area.

The practice of foraging yarsagumba is not sustainable, and the local governments and protected areas authorities are charging people to reduce this unsustainable way of foraging. Sustainable foraging is crucial to ensure that future generations can also experience and benefit from these natural resources. It involves mindful collection practices that do not deplete the ecosystem, ensuring plants and fungi can continue to thrive.

In Nepal, foraged produce includes:

Ferns and fiddlehead ferns: Popular in many Nepali dishes, rich in vitamins and minerals.

 Wild asparagus (Kurilo): Known for its medicinal properties and high nutrient content.

 Yarsagumba: A rare and valuable fungus used in traditional medicine for its purported health benefits.

Wild berries and fruits: Various types are collected seasonally, providing essential vitamins and antioxidants.

Emphasizing foraging within our diets supports health, maintains biodiversity, and preserves cultural practices. Practicing sustainable foraging ensures these natural treasures remain available for future generations.

Edible and medicinal plants in Nepal

·  Githa (Dioscorea bulbifera): Often foraged during the monsoon season.

·  Bhyakur (Dioscorea deltoidea): Typically available in the monsoon season.

·  Tarul (Dioscorea alata): Harvested in the winter, especially around Maghe Sankranti.

·  Taro (Colocasia esculenta): Available during the monsoon and early autumn.

·  Chiuri Fruit (Diploknema butyracea): Collected in late summer to early autumn.

·  Kaphal (Myrica esculenta): Found in mid to high altitudes, foraged in late spring to early summer.

·  Wild Lemon (Bimiro): Available during the monsoon season.

·  Wild Strawberries: Found in hilly regions, available in late spring to early summer.

·  Amala (Phyllanthus emblica): Available in winter.

·  Chutro (Berberis asiatica): Collected in the autumn.

·  Siltimur (Zanthoxylum armatum): Foraged in the monsoon season.

·  Timur (Zanthoxylum armatum): Available in late summer to early autumn.

·  Kurilo (Asparagus racemosus): Found in spring.

·  Ban Lasun (Allium wallichii): Available in the monsoon season.

·  Wild Mushrooms: Collected during the monsoon season.

·  Ausadi: the mother of fermenting ingredients. Ausadi, a mixture of wild herbs and roots, plays a crucial role in the fermentation process for making traditional liquors across various communities in Nepal. This tradition is deeply rooted in cultural practices and is passed down through generations. Each region might have its own unique blend of herbs, contributing to the distinct flavors of their homemade liquors. This practice showcases the rich biodiversity of Nepal and the knowledge of local flora.

These foraged plants and fruits not only provide food but also have significant medicinal and cultural importance. They reflect the deep connection between the people of Nepal and their natural environment, highlighting sustainable living practices that have been maintained for centuries.

The author is UK-based R&D chef

In the past, Brahmin weddings, especially daughters’ receptions and Bartabandha (sacred thread ceremonies) in Nepal were strictly vegetarian. Fried raw jackfruit was often used as a meat substitute, and guests humorously called it ‘Bahuni Masu’ or ‘Brahmin meat’ to highlight the absence of actual meat. However, times have changed, and the rise of veganism and vegetarianism has brought raw jackfruit into the mainstream.

Raw jackfruit is now recognized as a versatile and nutritious meat alternative, especially among non-meat eaters and vegans. In Nepal, where jackfruit is commonly grown and consumed, understanding its seasonality and culinary uses can help promote it as a sustainable and healthy meat substitute.

Jackfruit is typically harvested during the monsoon season, from June to September, when the warm and humid climate is ideal for its growth and ripening. Fresh jackfruit is most abundant during these months, but it can also be preserved by canning, drying, or freezing to be available year-round.

The jackfruit (Artocarpus heterophyllus) is the largest fruit produced by any tree in the plant kingdom. Native to South and Southeast Asia, the jackfruit tree belongs to the fig, mulberry, and breadfruit family (Moraceae). Jackfruits can weigh up to 45 kilograms and grow up to 3 feet (about one meter) in length. The outer rind is green or yellow when ripe and covered in hard, knobby bumps. Inside, the jackfruit contains numerous edible seeds surrounded by fleshy, fibrous pulp. The pulp, which is typically consumed, varies in color from pale yellow to deep orange.

Jackfruit is rich in essential nutrients, including vitamins C and B6, potassium, magnesium, and calcium. It is an excellent source of dietary fiber, promoting digestive health, and has an unusually high protein content for a fruit, making it a popular meat substitute in vegan and vegetarian diets.

It can be consumed raw. The sweet, fruity flavor of ripe jackfruit is enjoyed fresh or added to desserts. Unripe jackfruit has a texture similar to pulled pork or chicken, making it a versatile ingredient in savory dishes such as curries, stir-fries, and tacos. The seeds are edible when cooked and can be roasted, boiled, or ground into flour.

Jackfruit trees thrive in tropical climates, requiring warm temperatures and high humidity. The fruit matures about three to eight months after flowering, and its large size requires careful handling during harvest. Jackfruit cultivation is relatively sustainable. The trees are hardy and can grow in poor soil conditions, making them valuable for food security in tropical regions. The entire fruit, from the flesh to the seeds, can be used, minimizing waste.

Popular Nepali dishes with raw jackfruit

Jackfruit curry (Kathal ko tarkari)

 Ingredients

Unripe jackfruit, potatoes, tomatoes, onions, garlic, ginger, and a blend of Nepali spices such as turmeric, cumin, coriander, and chili powder.

 Preparation

The jackfruit is peeled, chopped, and cooked with the spices and vegetables to create a hearty and flavorful curry.

Jackfruit pickle (Kathal ko achar)

 Ingredients

Unripe jackfruit, mustard oil, fenugreek seeds, turmeric, chili powder, and salt.

Preparation

The jackfruit is boiled, mixed with spices, and preserved in mustard oil, creating a tangy and spicy pickle that can be enjoyed with rice or roti.

Stir-fried Jackfruit (Kathal bhuteko)

Ingredients

Unripe jackfruit, garlic, ginger, onions, green chilies, and soy sauce.

 Preparation

The jackfruit is stir-fried with the aromatics and seasonings, offering a quick and delicious dish that can be served with steamed rice.

Jackfruit has a lot of nutritional benefits. It’s rich in dietary fiber, aiding digestion and promoting gut health. It’s also a low-calorie food, making it suitable for weight management. Jackfruit contains vitamins A, C, and B-complex, as well as minerals like potassium, magnesium, and iron. Although not as high in protein as meat, jackfruit provides a moderate amount of protein, which can be complemented with other protein-rich foods in a vegan diet.

Raw jackfruit offers a nutritious, sustainable, and versatile alternative to meat, particularly suitable for non-meat eaters and vegans in Nepal. With its seasonal abundance during the monsoon months, it can be incorporated into a variety of traditional and modern dishes, supporting both health and environmental sustainability. By embracing jackfruit in everyday cooking, Nepali cuisine can further evolve to meet the growing demand for plant-based foods.

The jackfruit is a remarkable fruit, not only for its size but also for its versatility and nutritional benefits. As global interest in sustainable and plant-based foods grows, the jackfruit stands out as a valuable resource in the hunt for healthier and more eco-friendly eating habits.

The author is UK-based research and development chef

The banana blossom, scientifically known as Musa acuminata, is the edible flower of a wild species of tropical and subtropical banana. Believed to have originated in Malaysia, it spread to India and Myanmar over time. In Nepal, we call it ‘bungo.’ My mother’s family, who hailed from Burma, often made ‘bungo ko achar’ at my maternal home. Though technically a fruit, the banana flower is often cooked as a vegetable. In Sri Lanka, for instance, it’s used in dishes like vazhaipoo (stir-fry) and keselmuwa (curry). Additionally, banana flowers can be steeped as tea and taken as a nutritional supplement, offering a pleasant, slightly sweet, and floral taste.

Banana blossoms are packed with health benefits. They contain significant amounts of potassium, calcium, and vitamins A, C, and E, as well as powerful flavonoids like quercetin and catechin. These nutrients can alleviate joint discomfort, increase bone mineral density, and reduce osteocalcin levels, thus preventing osteoporosis. Furthermore, banana flowers are rich in fiber, potassium, calcium, copper, phosphorus, iron, magnesium, and vitamin E. This robust nutritional profile contributes to a range of health benefits.

Nutritional Value (per 100g)

Energy: 51 kcal

Protein: 1.6g

Fat: 0.6g

Carbohydrate: 9.9g

Fiber: 5.7g

Calcium: 56mg

Phosphorus: 73.3mg

Iron: 56.4mg

Copper: 13mg

Potassium: 553.3mg

Magnesium: 48.7mg

Vitamin E: 1.07mg

Recipe: Bungo ko achar (Banana blossom pickle)

This tongue-tickling pickle is a unique preparation frequently made in my maternal home whenever the banana tree yields a flower. Here is our family recipe:

Ingredients

3 cups chopped banana florets (from approximately 3 medium-sized flowers)

60 grams tamarind (size of 2 lemons, make a thick extract in water)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

15 medium-sized long green chilies (finely chopped)

1/4 cup chili powder

1 tablespoon turmeric powder

1/2 teaspoon asafoetida

Salt to taste (approximately 1/4 cup)

1 cup sesame oil

Method

Remove the dark purple-pink petals from the banana flowers. Detach the florets attached to the base of the flower and immediately place them in water mixed with a spoon of curd.

After removing all the florets, take each floret and eliminate the thick dark stamen in the center. Chop these finely and put them back into the curd water.

Heat oil in a heavy-bottomed pan and splutter the mustard and cumin seeds. Add the asafoetida and reduce the flame.

Add the chopped green chili and sauté until it loses its moisture.

Drain the florets and add them to the oil. Sauté well for a few minutes.

Pour in the sesame paste, salt, turmeric powder, and chili powder. Simmer until the pickle thickens. Finish with lemon juice.

Ensure the pickle is thick enough so that when you drop a spoonful onto a plate it doesn’t flow.

Remove from heat, cool, and store the pickle in a sterilized bottle at room temperature in a cool, dry place.

Note: This pickle stays good for about a month at room temperature. It can be used as a condiment for various dishes, serving as a side dish to complement the main meal.

Recipe: Banana flower salad

Ingredients

3 cups chopped banana florets (from approximately 3 medium-sized flowers)

60 grams tamarind (size of 2 lemons, make a thick extract in water)

1 teaspoon mustard seeds

1 teaspoon cumin seeds

15 medium-sized long green chilies (finely chopped)

1/4 cup chili powder

1 tablespoon turmeric powder

1/2 teaspoon asafoetida

Salt to taste (approximately 1/4 cup)

1 cup sesame oil

Method

Remove the bracts of the male banana blossom and discard the developing mini bananas. Save the large colorful bracts for decorating the serving dish.

Remove the bracts and developing fruit until the bract color changes to a pale hue. Save the flowers on tiny ovaries that will eventually develop into bananas for the salad.

Soak all mature flowers in water in a bowl. Remove the pistil and tiny translucent bract-like structures. Discard these.

Wash the prepared flowers in clean water and boil for approximately 10 minutes until tender. Discard the water and gently squeeze the cooked banana flowers to drain excess water. Spread them on paper towels to dry further.

Boil potatoes, skin them, and cut them into half-inch cubes.

Dry roast sesame seeds and peanuts separately, then grind them separately into a fine consistency in a food processor.

Mix the cubed potatoes and boiled banana flowers in a dish. Add ground sesame seed and peanut, salt to taste, and lime juice. Mix well.

Heat cooking oil in a small pan until smoking. Add fenugreek seeds, chopped chilies, and turmeric powder. Stir until fenugreek seeds turn black. Quickly pour this mixture on top of the salad and mix well.

This salad is now ready to serve and offers a delicious and nutritious way to enjoy banana blossoms. Both recipes showcase the versatility and health benefits of banana blossoms, making them worthy of a place in your kitchen. Whether enjoyed as a tangy pickle or a flavorful salad, these dishes offer a unique taste of tradition and wellness.

The author is a UK based R&D chef

Traditional paddy species such as Pokhareli Jetho Budo, Pahele, and Zhinua, which grow on the banks of various lakes in Pokhara, are disappearing. As a proud Pokhreli, this is sad news. Our beloved Jetho Budo rice and the Pokhreli Masina, also known as Pahele due to its yellowish hue, are heirloom rice varieties that are a heritage of Pokhara and surrounding areas of western Nepal. Heirloom varieties like Pokhreli Masina are living artifacts, passed down through generations. They aren’t just plants but reservoirs of genetic diversity, preserving the agricultural history of their regions.

According to news reports, varieties such as Rato Anadi, Ekle, Byrni, Black Jhinua, Samudra Finja, Navho, Anga, Bale, Krishnabhog, Jirasari, Phalangkote Paddy, Kathe Gurdi, Tauli, Phalo, Pahle, Lahe Gurdi, Ghaiya, Kalo Jhinuva, Mala, Vimmerfool, Bhatte, Andhere, Kande, Kalo Byrni, and Kalo Anadi have already vanished from Pokhara. Fifty varieties of local rice used to be grown in Kaski. Kathmandu, 30 years ago, was full of paddy fields, but it has now been converted into a concrete jungle. Pokhara is moving in the same direction.

Rice, one of the world’s oldest and most essential crops, has a history as rich as its nutritional value. While it’s impossible to pinpoint exactly when humans first realized the rice plant was a food source, many historians believe that rice was cultivated as far back as 5000 years BC. Archaeologists excavating in India discovered rice grains dating to 4530 BC, marking some of the earliest known instances of rice cultivation.

When my family moved to Malekhu, we discovered another aromatic rice variety called Manobhog. This rice was similar to Pahele, with a fragrant aroma that would fill the entire street during cooking, especially in the mornings as everyone prepared lunch. Later, I learned about Marsi Rice from Rolpa and the prestigious Samundra Phini Rice from Nuwakot, once reserved for the aristocracy and royals of Nepal. This rice was a traditional gift for Rana maharajas, symbolizing its high value.

Cooking rice is a simple process that typically involves one kg of rice and two liters of water. In Nepal, we enjoy rice in various forms such as steamed rice, pulao, kheer, chamre, puwa, bhuja, chiura, latte, chiura dhakani, selroti, and chatamari. Idli, a rice pancake, is also gaining popularity as a healthy breakfast option.

Rice has played a significant role in my professional life as well. During the FIFA World Cup 2022 in Qatar, under my leadership, we cooked around 22,000 kg of rice in 24 hours. Another memorable event was cooking 1,600 kg of raw rice (equivalent to 4,800 kg of cooked rice) for a Formula One event in Las Vegas in 2023. On average, a portion of rice is about 120 grams per person. Based in London, my team and I cook about 800 kg of rice daily for high-end airlines at Heathrow, serving approximately 24,000 portions each day.

Rice’s journey from wild seed to global staple spans thousands of years and numerous continents. It likely began in the Yangtze River basin of China between 13,500 and 8,200 years ago, later spreading throughout Southeast Asia and beyond. Today, rice is the most consumed cereal grain globally, with Asia leading the way. China and India are the top consumers, with rice forming the basis of most meals in these regions.

The diversity of rice is immense, with varieties suited to different tastes and culinary applications. Indica rice, known for its slender grains, is popular in Asia and Africa, while Japonica rice, with its short, sticky grains, is favored for sushi and other dishes in East Asia. Brown rice, with its bran intact, offers additional fiber, vitamins, and minerals compared to white rice, which, when consumed in excess, can contribute to health issues like diabetes.

Rice’s importance extends beyond nutrition. It’s woven into the cultural fabric of many societies, featuring prominently in religious ceremonies and traditional dishes. The cultivation of rice has shaped landscapes and driven agricultural innovations such as advanced irrigation techniques.

Modern research on rice focuses on developing disease-resistant varieties, improving yields, and reducing the environmental impact of rice cultivation. The exploration of alternative starches and future food security scenarios is crucial in a world facing population growth and climate change.

In Nepal, rice was traditionally reserved for special occasions until 1980. Before then, staples like corn, maize, millet, and wheat were more commonly consumed. The introduction of varieties like Chaite Dhan or Ghaiya has diversified the agricultural landscape.

Returning to Pokhara, paddy cultivation has started to decrease due to increasing plotting in areas like Biruwa Phant, Kundahar, and Lekhnath's Sishuwa and Patneri, where sufficient paddy used to be produced. According to a recent news report, Pokhara Metropolitan Municipality’s Agriculture Division has distributed nine thousand kilos of Pokhreli Jetho Budo, Pahele, Ramdhan, Khumal 10, Kalo Jhinuva, Ekle, Rato Anadi, and Byrni rice seeds this year with the aim of protecting and promoting local varieties. But if we don’t save the paddy fields, where are we going to plant these seeds?

Baral is a UK based R&D chef