Manipur is a small northeastern Indian state surrounded on the east by
Myanmar, on the north by
Nagaland, on the south by
Mizoram and on the west by the
Cachar district of Assam. The name Manipur equates to “country of gems”. Jawaharlal Nehru, India’s first prime minister, referred to Manipur as the country’s pearl. It is encircled by nine mountain ranges, with a valley in the center. The gem-shaped province wasn’t granted the name “MANIPUR” until Meidingu Pamheiba or Garib Nawaz (1690-1751), which made Hinduism the official religion in 1717 A.D. It is one of India’s seven sister states. Hills and valleys are the two basic divisions used to describe the state. The valley is surrounded by hills on all sides and is situated in the state’s central region. The British conquered Manipur, which had been an autonomous monarchy until 1891. In 1947, it regained independence and adopted its constitution. On October 15, 1949, Manipur joined the Indian Republic and was united with the state of Assam. It was elevated to a full state on January 21, 1972, after it had been a union territory since 1956 (
S.C. Joshi, 2002). In 1992, the Manipuri language was designated as a national language. Imphal East, Imphal West, Bishnupur, Thoubal, Senapati, Tamenglong, Chandel, Churchandpur and Ukhrul are the nine districts of Manipur. It is home to diverse ethnic groups. The population included The Meiteis, The Nepalese, The Muslims and non-Manipuri. The hill area is dominated by ethnic groups like the
Nagas and
Kuki-chin clan. There are several scheduled tribes in Manipur like Aimol, Anal, Agami, Chiru, Chothe, Gangte, Hmar, Kabui, Kacha Naga, Mizo, Maram, Maring, Mao, Monsang, Moyon, Paite, Purum, Ralte, Sema, Simte, Sukte, Tangkhul, Thadou, Vaiphei, Zou, Koirao, Koireng, Kom, Because of its ethnic diversity and diverse landscape, Manipur sparkles with a variety of brilliant colors of life (
Joshi, 2002).
The state’s culinary culture
Many civilizations have a long-standing understanding of how to prepare boiled foods, fermented foods, drinks and traditional foods that are nutrient-dense and created from a variety of local crop plants, forest products and animals. Rice is the state’s staple food. Almost all of the indigenous people of the state have what is commonly known as “Yu,” which features rice-based alcoholic beverages. Manipuri people, among other things, consume a range of leafy vegetables, which are abundant in the state (
Devi and Suresh, 2012).
A description of manipur’s ethnic cuisine
Manipur’s cuisine consists of rice, fish and a wide variety of leafy vegetables (both aquatic and terrestrial). People of the state usually have a kitchen garden and keep fish in little ponds around their homes. The cuisine is particularly seasonal, with each season having its special vegetables and preparations. They are either produced at home or purchased from a local market. Due to the utilization of many aromatic herbs and roots that are unique to the region, the flavor is significantly different from other Indian cuisines (
Devi and Suresh, 2012). Manipur’s location is a biodiversity hotspot which makes it rich in natural plant resources. People from various communities in Manipur cook a variety of traditional meals (using various sections of the available plant species) in their unique way. One of the oldest and most economical methods of producing and preserving food is fermentation. In addition to preservation, fermented foods offer the added advantages of improving flavor, digestibility, nutritional content and therapeutic potential. Each fermented meal has its unique micro biota, which increases the food’s protein, vitamin and essential amino acid content as well as its fatty acid content. Traditional Manipur cuisine has traditionally included fermented foods such as fermented soybeans (
Hawaijar), bamboo shoot products (
Soibum/Soijim, Soidon), fish products (
Ngari, Hentak), mustard leaf extract (
Ziang Sang, Ziang Dui) and fermented beverages like
Atingba and fruit wines. These traditional household skills are passed down from generation to generation (Konsam
et al., 2016).
Methodology
An ethnographic study was carried out between March 2023 to and January 2024, using semi-structured interview, face-to-face fieldwork were quizzed with regard to most preferably ethnic foods of Manipur in depth. Research gate, PubMed central and Google scholar were extensively searched for study concepts and topic related keywords. This review article is focused to a complete documentation on ethnic manipuri nutritious cuisines dealing with preparation methods and health benefits, which will bring a clear road map for nutritious food for healthy living.
List of ethnic manipuri recipes
Maroi thongba
Maroi thongba (Fig 1) is Manipuri traditional healthy dish commonly made during vegetarian meal preparation in family gatherings and daily life. It is prepared using oil, whole spices, gravy of onion, ginger garlic paste and peanut along with Chinese chives fried bori and potatoes. Chinese chives and fried bori is kept under medium flame until it turns into tender chives and hearty thick gravy. Chinese chives a locally accessible herb serves as the major component commonly used in making this dish. Chinese chives have a typical mild garlic flavor and are rich in minerals, vitamins and fiber. It is packed with bioactive functional components like phytochemicals, flavonoids, amino acids and sulfur compounds that help to aid muscle growth and differentiation as well as provide better nutrition and health (
Oh, 2021). It acts as an antidiabetic, hepatoprotective effect and is helpful in reducing serum cholesterol, triglyceride and LDL
(Tang et al., 2017).
Ooti asangba
Ooti asangba (Fig 2) is a classic vegetarian dish of Manipur usually prepared with rice and taro leaves.
Ooti asangba is green in color due to the use of taro leaves (called
Paangkhokla in Manipur) as one of the main ingredients. It is prepared using taro leaves, broken rice, baking soda and spices. Taro leaves and broken rice are commonly boiled in water with baking soda, then it is cooked in a pan with a little oil and spices like bay leaves, cumin seeds, red whole chilies and salt are added as per taste. Taro leaves are good sources of micronutrients like iron, calcium, starch, fiber and bioactive compounds such as polysaccharides, alkaloids, polyphenols and saponins. It acts as anti-carcinogenic, anti-compulsive, anti-hyperglycemia, hepatoprotective andneuroprotective properties and enhances the immunity
(Aditika et al., 2021).
Soibum eromba
The Manipuri Meitei dish
Eromba/Iromba, pronounced ee-rom-ba, is made of dried and fermented fish with readily available vegetables. This dish’s major component is fermented dried fish, or "
Ngari" in Manipuri (
Nga means fish).
Ngari is typically a few different types of small freshwater fish (no larger than 10 cm), which are sun-dried before being repeatedly smeared with oil without salt in locally made and specially built earthen pots called
koloh or
ngari chaphu. The Manipuri expression "eeru taana lonba," which means “mixing and stirring watery," is where the term "
Eromba" originates. Typically,
Soibum eromba (Fig 3) is prepared using a bamboo shoot. Bamboo shoots are fermented by tribal people in northeast India due to their wide range of health benefits, as well as their high medicinal value and culinary uses. Many important microorganisms, particularly lactic acid bacteria (LAB) and yeast types, act as probiotics. Fermented bamboo shoot-based foods produced by indigenous tribes in northeastern Indian are regularly sold on the local market, including
soidon, soibum, mesu, ekung, lung-siej, hirring and
eup. Due to rich content of vitamin, fibre, minerals and phytosterols, it contains functional properties that helps fight aginst non communicable disesease and enhace immunity for healthy lifestyle (
Singh Pooja, 2021). Traditional bamboo shoot salad is nutritionally beneficial due to rich fiber and less calories also its garnishing with locally available herbs which has therapeutic potential for healthy living (
Devi and Chakma, 2016).The presence of xylooligosaccharides glycosides and flavones, it acts as anti-aging, anti-oxidant, anti-cancer and weight loss properties (
Behera and Balaji, 2021).
Peruk kangsu
Peruk (Fig 4) also known as
Centella Asiatica or
Indian pennywort, is a creeper plant that has long been used as a memory booster.
Kangshu means “dry,” as in “no gravy” or “no water. The
peruk is initially prepared by boiling with white peas and red chilies. The
peruk is then placed aside to cool and squeeze out the excess liquid. Then, roughly chop the parboiled white peas before mixing the boiled
peruk. Lastly, toss it with the mashed red chilies and “
ngari” fermented fish.
Centella Asiatica is a natural medicinal herb commonly known for its therapeutic potential and nutritionally qualities. It contains antioxidants like flavonoids, terpenoids and rich source of vitamins as well as therapeutic activity like antibacterial, antiviral, anti-inflammatory, antibacterial, antiviral and antifungal. It is useful in boosting memory and immunity, wound healing and skin protective abilities
(Shukurova et al., 2021).
Tharoi thongba
Tharoi thongba (Fig 5) is a Manipuri delicacy of the
Meitei community. There are three types of
tharoi usually eaten in Manipur -
lai tharoi, labuk tharoi and
tharoi ningkhabi. The
Lai tharoi is found in the stream and rivers and
labuk tharoi or farm snails are found in the fields. The
Tharoi ningkhaibi is found mostly in ponds and lakes. It is cooked with potatoes, dry red chili, whole spices and local herbs. One need to make a
tadka with spices and herbs and then add mashed potatoes and water and let it stew. Then it is pressure-cooked and garnished with local herbs. Snail is a high source of protein, calcium, potassium, iron phosphorus, iron, zinc, polyunsaturated fatty acids and essential amino acids that play important functions in the growth and development of children and expecting mothers. As a highly nutritious food, snails help to solve nutritional shortcomings and fight against food insecurity and malnutrition. It is well known for its antioxidant properties, cardio - protective, anti-inflammatory effects, bone health and nervous tissue
(Ghosh et al., 2018).
Thambou singju
Thambou singju (Fig 6) known as spicy lotus stem salad is a popular vegetable snack in Manipur. It is prepared from seasonal chopped vegetables and combined with chili flakes, salt, roasted sesame powder and roasted pea powder. This dish is called singju, which is pronounced sing-zoo. Despite having its roots in Meitei culture, it has been widely embraced by the majority of the state’s ethnic populations as well as those in the neighboring states in Northeast India. It is frequently served as a hot side dish, but it is also well liked as a snack in the afternoon or evening.
Singju has a wide range of variations because seasonal vegetables are its primary component. Two major types are
Ngari-based and
thoiding-besan-based categories. The flavor of
ngari, a type of fermented fish, serves as the foundation of Manipuri cuisine.
Singju made from roasted
ngari is more prevalent in all families. The oily seed known as “
thoiding” is produced by the Perilla frutescens plant and when roasted, it has a nutty flavor. Singju’s distinctive flavor is derived from a tasty combination of roasted
thoiding and roasted
besan. The lotus root got considerable attention due to its functional properties that contribute to its potential health benefits. Lotus root is a good source of polysaccharides, proteins and micronutrients (
Sridhar and Bhat 2007). Polysaccharides are regarded as having therapeutic potential regarding antioxidant properties, immunomodulatory effects and anti-obesity activities that contribute to human health
(Lamikanra et al., 2018).
Chagempomba
A healthy ethnic unique curry called “
Chagempomba” is commonly prepared by the Meitei community in Manipur.
Chagempomba (Fig 7) is one of the most well-known and traditional dishes of the northeast Indian state of Manipur, which is cooked with
hawaijar, green vegetables, rice, salt and chili combined in a crockpot. Heat the oil for the
tadka and add the bay leaves, cumin seeds, onion and chives. Then pour the prepared
tadka into the pot with all the ingredients. The dish is distinctive and well liked by the locals due to the aromatic and filling combination of ingredients. Traditional fermented soybean alkaline food of Manipur is prepared mainly at home from the local variety of small-seeded soybean grown in hilly terraces (
Jeyaram, 2009). Nutritious ethnic fermented soybeans are high-digested plant proteins in the local diet with low fat, cholesterol-free, probiotic activity with rich antioxidant properties (
Tamang, 2015).
Chakhao kheer
Chakhao kheer (Fig 8) is prepared in traditional Manipur households by boiling milk with an addition of overnight soaked black rice, sugar and dry fruits. The flavor and texture of black rice are both nutty and quite distinctive. Black rice contains bioactive compounds such as tocopherol and anthocyanin a potent antioxidant. It is high in nutritional value including vitamins, minerals, protein, dietary fiber and iron content, which helps the prevention of cardiovascular disease, hypertension, diabetes mellitus, obesity and celiac disease (
Sangama, 2021). The Idli with black rice has acceptable in term of sensory attributes also rich in fiber and anthocyanin content
(Raleng et al., 2021). Black rice flour biscuits are rich in antioxidants and low fat with good shelf life
(Sangma et al., 2024).
Yongchak singju
Another unique dish belonging to the northeastern state of Manipur is a savory, spicy salad known as
Yongchak singju (Fig 9). It is made with finely chopped
yongchak and fermented fish and chilies mixed.
Yongchak, also known as
Petai, is a large, long green bean with light green seeds. Its scientific name is parkia speciosa. It is a popular green dish in South East Asia and Northeast India but is largely unknown in the West and the North. In the highlands of Manipur, it grows untamed. The soft
petai pod is best served with a sauce made of fermented fish known as
ngari in Manipuri and a blend of garlic, ginger andchili paste. The beans are in high demand for both their therapeutic properties and their savory flavor. Parkia speciosa is traditionally eaten as a local delicacy in Manipur as well as in certain parts of the globe in a vegetable, raw, salad, boiled, or pickled form. It contains biologically active ingredients such as phenols, flavonoids, cyclic polysulfide and phytochemical compounds, which act, as anti-microbial, antioxidants, anti-hypertensive and hypoglycemic effects on human health (
Chhikara et al., 2018).
Nongmangkha suktani
The Manipur Metei community considers
phlogacanthus thyrsiformis also known locally as
nongmangkha, to be an important ethno botanical plant. Manipur’s rulers have long practiced systematic usage of traditional medicine and this knowledge has been passed down from generation to generation. For cooking
nongmangkha suktani, (Fig 10) one needs to fry the leaves in the oil until they are golden and crispy, then remove and set aside to cool. Upon cooling, crumble the leaves and set them aside. Once the oil begins to separate, one needs to cook the pumpkin membrane in a skillet. Then combine the powdered jaggery and crushed leaves by adding both at once. When it begins to turn mushy, remove it from the pan and serve hot. A customary lunch is required to offer guests who come to bless the host according to Meitei norms. Food items are first offered to the deity before that. One such required dietary item is
Suktani, which is made from plant leaves and cooked with sugar. It has been discovered that the food item’s primary function in serving is to aid in digestion and neutralize all of the impacts of the food. Additionally, it refreshes the taste receptors after consumption and allows one to experience the flavors of other foods. It contains digestive properties and possesses strong antiviral, antibacterial, anticancer, antidiarrheal andantioxidant properties (
Tamang, 2015).
The cuisine of Manipur is characterized by its liberal use of rice, fish and leafy green vegetables. The area receives approximately 1000 mm of precipitation yearly, making it ideal for the growth of several petite, long-grained and fragrant rice varieties. The staple foods of Manipuri people are rice, fish and a variety of green vegetables (both aquatic and terrestrial). Because Manipur is situated in a hotspot for biodiversity, it has a variety of natural vegetarian and non-vegetarian culture. Traditional foods usually provide a good balance of functional properties and health benefits also rich in nutritional profile. In the past, natural components were employed more frequently than processed ones. Traditional foods are said to be nourishing and improve physical and mental well-being. Healthy traditional culinary techniques like fermentation, canning and slow cooking were employed. Traditional foods typically have a decent combination of functional ingredients and micronutrients. Eating local produce that has undergone the least amount of processing, preservation and transportation is easier. Preserving these recipes for future generations is of utmost importance from a historical as well as food science point of view.
