A Stinging Nettle Saag from Kumaon
In the Kumaoni hills, foraging for bicchu ghaas (stinging nettle) is a winter tradition, marrying culinary heritage with Ayurveda’s healing wisdom. Chef Naveen Adhikari of The Kumaon shares a simple and healthy recipe made using this delicious green that requires a nuanced understanding of its treatment and handling.
In the foothills of the Himalayas, leafy greens find their way into many dishes. This included fenugreek leaves, spinach, turnip, mustard greens, wild spinach (pigweed) and of course, stinging nettle (bicchu ghaas).
A perennial plant, stinging nettle is also called kandali ka saag or sisunak saag. Rich in iron, vitamins, and antioxidants, it is an essential part of the local Kumaoni cuisine. There are over 90 types of nettle grass in Uttarakhand. Medicinally, it is is recognised in Ayurvedic practices for its healing properties, and used as a remedy for ailments like arthritis, anemia, and kidney issues.
“For the people of Uttarakhand, foraging for bicchu ghaas is a traditional practice, connecting people to the land. We venture into the hills, armed with gloves, to find the best patches. The young shoots are tender, and our most prized possession — they are the most flavourful and sting the least,” says Naveen Adhikari, Head Chef, The Kumaon. Nettle grass is also recognised for its health benefits, and the community includes it in their diets very intentionally. “We have a famous local saying that goes “Kandali khaaye, vayu bhagaye” which translates to “Eating Kandali drives away ailments”.
RECIPE FOR PAHADI SAAG
Ingredients
2 cups bicchu ghaas (stinging nettle leaves), thoroughly washed and chopped
30 g rice
1-2 green chilies, chopped
1 small onion, finely chopped
1-2 garlic cloves, minced
1/2 tsp cumin seeds
1 tbsp mustard oil or ghee
1/2 tsp turmeric powder
Salt, to taste
Water, as needed
Method
Wearing gloves, handle the bicchu ghaas. Wash the leaves thoroughly, boil them in water for 5 minutes before chopping them finely.
In a pan, heat mustard oil or ghee until hot. Add the cumin seeds and let them splutter. Add the chopped onions, garlic, and ginger to the pan. Sauté for a few minutes until the onions turn golden brown, then mix in the chopped green chilies. Stir in the turmeric powder and sauté for a few more seconds to release its aroma.
Add the chopped nettle leaves to the pan. Mix well and cook for about 10-15 minutes.
Add water as needed to adjust the consistency, and let the saag simmer for another 5-10 minutes. Stir occasionally to prevent sticking, and add salt to taste.
Once the saag is cooked and the flavours have melded, turn off the heat.
Serve hot with madua roti, a popular, nutritious flatbread made from the grain known as finger millet or ragi, or steamed rice for a traditional and classic Uttarakhand cuisine.
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