Hunza Valley Traditional Food: Top Authentic Dishes That Are Pure, Healthy, and Unique

Nestled high in the Karakoram Mountains of Northern Pakistan, the Hunza Valley is not just known for its breathtaking landscapes and vibrant culture, but also for the longevity and vitality of its people. The secret? Many believe it’s in their food. Hunza Valley’s traditional cuisine is a treasure trove of pure, organic, and nutrient-dense dishes that stand apart from the spicy and rich foods typical in other parts of Pakistan. Drawing influences from ancient Silk Road cultures and neighboring Central Asian countries, Hunza cuisine is both unique and wholesome.

If you’re on a culinary adventure seeking the traditional foods of Gilgit-Baltistan, Hunza Valley’s dishes offer a refreshing change. These meals are often made with homegrown ingredients, minimal spices, and an emphasis on natural flavors. Whether you’re dining in a local hotel, a traditional restaurant, or even a Hunza household, these 15 authentic dishes will give you a taste of the valley’s rich heritage.

1. Burus Shapik

The Iconic Cottage Cheese Flatbread
Burus Shapik is perhaps the most famous dish in the Hunza Valley, reserved for special occasions and family gatherings. It features Booros (cottage cheese) and Tzapick (flatbread). Given the valley’s harsh winters, this dish is rich and wholesome, perfect for boosting immunity.

Recipe:
Yogurt is boiled, and whey is drained to make the Booros. This cheese is mixed with mint, chopped green onions, and a pinch of salt. Two thin flatbreads are baked over fire, and the cheese mixture is spread between them. The final touch is brushing the top with nut oil or melted butter.

2. Hoi Lo Garma

A Delectable Mix of Lettuce and Homemade Pasta
Hoi Lo Garma is a rich and flavorsome dish, combining Romaine lettuce with handmade pasta. The earthy ingredients create a hearty dish that’s both comforting and nutritious.

Hoi Lo Garma: A Delectable Mix of Lettuce and Homemade Pasta

Hoi Lo Garma is a rich, flavorful dish that combines the freshness of Romaine lettuce with homemade pasta. The earthy ingredients come together to create a hearty, comforting, and nutritious meal

Recipe:
Boil chopped Romaine lettuce and drain the water. Fry red onions in vegetable oil until golden, then add the lettuce, potatoes, and salt. Let it simmer. Roll out pasta made from whole wheat flour and water, and layer it into the mixture, adding apricot nut paste for flavor. Cook on low heat until the pasta is soft and tender.

Preparation Time: Approx. 10 mins (for Chapatti Dough)
Cooking Time: Approx. 30 mins

Utensils:

• Large bowl
• Large pan or saucepan
• Large spoon

Ingredients:

• 600g Fresh spinach
• 30ml vegetable oil or Zhuway Haneeya Dell (apricot oil)
• 1 medium Ghashuu (onion), diced
• 1/2 tsp Afareen (Himalayan salt)
• 1/2 tsp Maricho (chili) (or more for extra heat)
• 250ml Xil (water)
• 1 quantity of Chapatti Dough (homemade)

Method:

1. Prepare Chapatti Dough:
   Begin by making your basic chapatti dough. Roll it out to a thickness of approximately 2mm, then slice into ribbons about 3cm wide. Set aside in a dry place.
2. Prepare the Vegetables:
   In a large pan, heat the vegetable or apricot oil. Fry the diced Ghashuu (onion) until it becomes translucent. Add the water, salt, and Maricho (chili) to the pan, and bring to a boil.
3. Cook the Spinach:
   While the water is heating up, wash the spinach thoroughly and roughly chop it. Once the water is boiling, add the spinach and simmer over medium heat for about 5 minutes, until the spinach wilts down.
4. Add Chapatti Ribbons:
   Add the chapatti ribbons into the pan with the spinach and onion mixture. Allow them to simmer until the noodles are soft. If the mixture becomes too dry, feel free to add more water to keep it from sticking.
5. Final Touches:
   Once the noodles are cooked through and soft, you can serve the dish hot. The result is a warm, comforting bowl of Hoi Lo Garma, blending the flavors of fresh spinach, homemade pasta, and the rich, earthy tones of apricot oil and spices.

3. Molida

A Festival Favorite from Gojal Valley
Molida is a beloved dish in the Gojal Valley, often served during festivals and weddings.

Recipe:
Warm buttermilk on low heat and add chunks of baked flatbread. Stir well and add salt to taste. Once thickened, remove from heat, serve in a bowl, and pour apricot oil into the center. Traditionally, it’s eaten communally from the same bowl.

4. Harissa

Wheat and Meat Dish for Special Occasions
While similar to the Middle Eastern Harees, Hunza’s Harissa has its own unique twist. It’s a labor-intensive dish, usually prepared for festivals and funerals.

Harissa is one of the traditional, delicious dishes of the Northern areas of Pakistan, cherished for its rich flavors and hearty ingredients. Prepared with wheat, boiled meat (beef or mutton), desi ghee (butter), salt, and water, Harissa is a protein-packed dish that is both nourishing and satisfying. The dish is commonly made on special occasions such as festivals, weddings, and even funerals, symbolizing its importance in the region’s cultural and social fabric.

Harissa’s taste is extraordinarily delicious, with a unique blend of textures from the soft wheat and tender meat. The process of making Harissa is simple yet time-consuming, ensuring that each bite is filled with rich, comforting flavors. From Chapursan Valley to central Hunza, Harissa is a beloved dish that brings communities together during both joyous and solemn events. Though it is not an everyday dish, its presence at special gatherings makes it a cherished part of Hunza’s culinary heritage.

Recipe:
Chunks of fat and meat (mutton or beef) are cooked in a large cauldron over an open fire for hours. Once cooked, the meat is removed, and washed wheat grains are added to the broth and fat mixture, cooking until tender. The dish is served thick and grainy with chunks of boiled meat.

5. Diram Phitti

Naturally Sweet Bread for Special Events
Diram Phitti is a naturally sweet bread, often prepared for Nowruz, weddings, and other celebrations.

Diram Phitti is a sweet delicacy that holds a special place in Hunza’s culinary repertoire. Made from soaked wheat flour and sugar, this dish is a staple at weddings and other celebratory events. The wheat flour is often sprouted before use, which imparts a natural sweetness and enhances its nutritional value. Diram Phitti is typically served with butter, almond oil, or apricot oil, adding richness and depth to its flavor. As a high-energy food, it is perfect for the hardworking people of Hunza, particularly those engaged in agricultural activities. This exceptional breakfast item not only satisfies the taste buds but also provides the necessary fuel for a day of labor in the fields.

Recipe:
Sprout wheat by soaking it overnight and letting it germinate for several days. Once dried and milled into flour, mix with water to create a thick dough. Shape into small patties and bake over an open fire or in an oven. Before serving, mix with apricot oil.

6. Sharbat

Aged Butter Delight for Weddings
Sharbat is a rich dish made during wedding festivities, requiring an entire day to prepare.

Sharbat is a refreshing, sweet beverage deeply ingrained in the culinary traditions of Hunza and the broader Gilgit-Baltistan region. Made from natural ingredients such as mulberries, apricots, and other locally grown fruits, Sharbat is often enjoyed during hot summer days and special gatherings. The drink is not only a symbol of hospitality but also a reflection of the region’s rich agricultural heritage. Served chilled, it offers a perfect balance of sweetness and tang, making it an ideal companion to the hearty dishes of the region.

Recipe:
Melt aged butter to purify it, similar to making ghee. Coarsely grind soaked wheat grains and add them to the boiling butter-water mixture. The dish is ready when a layer of butter rises to the surface. It’s served with a bowl of purified aged butter oil.

7. Gyal (GIYALING)

Crepes with a Hunza Twist
These thin crepes are made from whole wheat or buckwheat flour and often enjoyed with walnut oil, organic honey, or apricot jam.

Recipe:
Create a runny batter from flour and water. Pour a scoop onto a heated pan, spreading it thinly. Once light brown, flip and cook the other side. Brush with nut oil before serving.

8. Ghilmindi

Layered Yogurt Bread from Gojal-Hunza
Ghilmindi is similar to Burus Shapik but has a salty-sour flavor that’s irresistible.

Experience the rich flavors of Wakhi cuisine with Ghilmindi, a traditional Wakhi Pamiri dish typically served on special occasions such as plowing season, community festivals, and gatherings in the Gojal Valley of Upper Hunza. While this dish is known by different names across Gilgit-Baltistan, the preparation process remains largely the same, especially within the Wakhi community due to their cultural background as shepherds. With an abundance of dairy products and meat, known locally as “mol hol,” Ghilmindi is a staple that highlights these rich ingredients.

This delicious and healthy dish from Gojal-Hunza combines layers of bread with a tangy yogurt and cheese filling, topped with a generous amount of apricot oil and nuts. To prepare, start by making two layers of (negan) wheat bread or chapati. Then, add a mixture of chili powder and salt to a curd mixture and apply it to one chapati. Place the other chapati on top (yui ska yui sar) to create a sandwich, and apply a generous amount of (chuwan tal) apricot oil to the surface. Finish with a sprinkle of nuts both inside and on top for an unforgettable taste experience. The result is a salty-sour taste that will have you coming back for seconds.

This traditional dish of Gojal-Hunza is not only delicious but also a healthy combination of flavors and textures. Nowadays, some women-owned businesses are proudly serving these traditional foods in many areas of Gilgit-Baltistan, allowing both locals and visitors to experience authentic Hunza cuisine.

Recipe:
Prepare two flatbreads, layering them with curd mixed with chili powder and salt. Sandwich the layers and brush the top with apricot oil.

9. Berikutz

Nutty Flatbread for Festivals
A festival favorite, Berikutz features apricot or walnut paste sandwiched between flatbreads.A beloved festival treat, Berikutz combines the rich, earthy flavors of apricot or walnut paste sandwiched between layers of freshly made flatbread. It’s a delicious and aromatic delight that is sure to impress.

Recipe:
Spread a generous layer of nut paste (apricot or walnut) between two sheets of rolled-out dough. Cook over low heat until golden brown and crispy on both sides. For an extra burst of flavor, brush with nut oil before serving.

You Must Taste This One 😉

A signature dish of Hunza Valley, Burus Berikutz takes it up a notch by filling soft, local cheese (known as burus) mixed with fresh mint and coriander inside the flatbreads. Topped with a drizzle of apricot kernel oil, this version offers an aromatic punch that makes every bite irresistible.

10. Sikerkuch Chamik

Quick Fenugreek Soup
This nutritious soup is a go-to dish when time is short, thanks to its simple yet flavorful ingredients.

Recipe:
Pound dried fenugreek leaves into powder. Fry onions in vegetable oil, add red chili, and salt. Mix fenugreek with a little wheat flour and water to reduce bitterness, then combine with the fried onions and simmer into a soup.

11. Fitti

Traditional Leavened Bread
Fitti is a round, leavened bread traditionally baked in hot coals but now often made in ovens.

Recipe:
Mix whole wheat flour, ghee, salt, and sourdough/yeast. Add lukewarm water to form dough, let it rise, then bake until golden brown. Best enjoyed with tea, butter, and salt.

Traditional Leavened Bread: Fitti

Fitti is a round, leavened bread that holds a special place in the hearts of the people of Hunza. Traditionally baked in hot coals, this bread is known for its crispy crust and soft, airy interior. Though now commonly made in ovens, it still carries the charm and authenticity of its origins. Fitti is an essential part of the Hunza breakfast, enjoyed with tea, butter, and sometimes a sprinkle of salt.

Recipe:

1. Prepare the Dough:
   Begin by mixing whole wheat flour, ghee, salt, and sourdough starter or yeast in a large bowl. Slowly add lukewarm water to the mixture, kneading it until a soft, elastic dough forms.
2. Let It Rise:
   Cover the dough and let it rise in a warm place for about 1-2 hours, or until it has doubled in size.
3. Shape and Bake:
   Once the dough has risen, gently punch it down and shape it into a round loaf. Place it in the oven or, traditionally, in hot coals. Bake at a moderate temperature until the bread is golden brown with a crispy, slightly charred crust.
4. Finishing Touches:
   When the bread is done, remove it from the oven or coals and allow it to cool slightly. It is often brushed with a bit of ghee or butter to enhance the flavor.

Best Enjoyed with Tea, Butter, and Salt
Fitti is best served fresh, hot, and paired with a warm cup of salted tea—a comforting beverage that is both savory and soothing. Traditionally, in Hunza, the breakfast includes freshly baked Fitti alongside tea and butter. The simplicity of this meal provides a satisfying and nourishing start to the day, filling you with warmth and energy.

Salted Tea with Traditional Bread
A typical Hunza breakfast consists of home-baked bread, tea, and butter, offering a wholesome combination of flavors. The bread, often made fresh and not fermented, brings a comforting texture to pair with the creamy, slightly salted butter. The salted tea, known for its unique and hearty taste, perfectly complements the warm bread, making this traditional meal an unforgettable experience.

Fitti is more than just bread; it’s a part of the culture and heritage of Hunza, a delicious symbol of warmth, simplicity, and tradition. Enjoy it as part of your morning routine for a true taste of this picturesque mountain valley.

12. Battering Dawdo

Sweet and Sour Apricot Soup
This apricot-based soup is perfect for cold winters and flu season.

Recipe:
Boil dried apricots in water until thickened. Add small beads of wheat dough and cook until soft. Serve warm on snowy days.

13. Qurut Zay Dawdo

Sour Cheese Soup with Tagliatelle
A hearty soup combining sour cheese and homemade pasta, ideal for winter.

Recipe:
Fry onions, add tomatoes, garlic paste, and meat. Once tender, add water or broth, sour cheese, and homemade tagliatelle. Simmer until cooked.

Ingredients

1. Boneless chicken 450 grams
2. Onion 1 large
3. Tomatoes 2 large
4. Cooking oil 1/3 cup
5. Ginger-garlic paste 2 tbs
6. Curry powder 2 tbs
7. Jaiphal powder 1 tsp
8. Black pepper 1 tsp
9. Turmeric powder 1 tsp
10. Garam masala 1 tsp
11. Salt 1 tbs
12. All-purpose flour 2 1/2 cups
13. Fresh mint 2 tbs chopped

14. Chamus

Refreshing Apricot Drink
Chamus is a simple, nourishing summer drink that has been enjoyed for generations in Hunza. Made from dried apricots, it offers a naturally sweet and refreshing taste perfect for quenching your thirst during the warm months of April and May.

Recipe:

Recipe:

1. Prepare the Apricots:
   Rinse the dried apricots (Zhuu) thoroughly with fresh water (Xil) three times to remove any dirt or impurities. Once rinsed, place the apricots in a large bowl and cover them with water.
2. Massage the Apricots:
   Use your hands to massage the apricots in the water. As you rub them together, they will start to soften and release their natural juices. Continue adding water as needed, ensuring the apricots become soft and almost liquid-like in texture.Note: This process should take about 15-20 minutes. Do not use a machine, as the traditional hand-massaging method helps retain the natural essence of the apricots.
3. Serve:
   Once the apricots have turned into a thick, smooth liquid, pour the mixture into a large jug. Serve the Chamus chilled over a glass of ice (Ghamu), and garnish with a sprig of mint (Podina) for added freshness and flavor.

Preparation Time:
Chamus takes approximately 25 minutes to prepare, but the time may vary depending on the quality and dryness of the apricots you use.

Utensils:

• Large Bowl
• Ladle
• Large Jug
• Ice and Glasses for serving

Ingredients:

• 1 kg Dried Zhuu (Apricots) or 1 kg fresh Zhuu (Apricots)
• 3 liters Xil (Water) plus additional water for rinsing
• Ghamu (Ice) for serving (optional)
• Podina (Mint) for garnish (optional)

A Traditional Favorite of Hunza:
Chamus is a beloved drink, cherished by my people, and it’s typically enjoyed in the months of April and May to quench the thirst during the hot season. The natural sweetness of the apricots, combined with the refreshing cold ice and mint, makes this drink the perfect companion on a warm day.

This apricot drink not only quenches thirst but also offers a boost of energy, thanks to the nutrients in the dried apricots. It’s a fantastic way to stay hydrated while enjoying a refreshing taste of Hunza’s natural bounty. So, next time you’re craving something cool and satisfying, reach for a glass of Chamus—a truly traditional treat!

15. Chap Shoro – The Famous Hunza Pie

Chap Shoro – The Famous Hunza Pie

16. Tumuro Chai

Tumuro Chai: Tumuru Tea – Wild Thyme (Hunza Green Tea سبز چائے)

Indulge in the soothing warmth of Tumuro Tea, made from the natural Wild Thyme harvested from the pristine valleys of Hunza. This organic, sweet, and light green tea is a perfect remedy to warm your spirit and refresh your mind, while offering a calming and rejuvenating experience.

Tumuro Tea contains no sugar, artificial colors, artificial flavors, or preservatives. It’s a natural elixir that’s perfect for those seeking to improve their wellness. It is widely recognized as an effective remedy for improving sleep and supporting overall health.

nearth the Secrets of the Majestic Himalayas
Tumuro Tea is a botanical wonder, cherished by ancient cultures and modern wellness enthusiasts alike. Sourced from the majestic slopes of the Himalayas, Wild Thyme (Thymus serpyllum) thrives in nutrient-rich soil, nourished by pure mountain air. This ensures unmatched potency and authenticity, making Tumuro Tea a premium choice for those seeking natural wellness.

Benefits of Wild Thyme – Tumuro Tea

Wild Thyme, the key ingredient in Tumuro Tea, offers an extensive range of health benefits:

• Respiratory Relief: Helps with coughs, bronchitis, and inflamed airways.
• Kidney and Bladder Health: Aids in the treatment of kidney and bladder disorders.
• Circulatory Support: Improves blood circulation and lowers harmful cholesterol levels.
• Digestive Aid: Relieves intestinal gas and colic discomfort.
• Promotes Better Sleep: A natural remedy to enhance sleep quality.
• Immune System Booster: Helps strengthen the immune system and combat infections.
• Skin Health: When applied topically, Wild Thyme can kill germs and aid with arthritis, eczema, cuts, and sprains.

Why Choose Our Tumuro Tea?

• Purity and Uniqueness: Sourced exclusively from the Himalayan region, our Wild Thyme is organically cultivated in a pristine, chemical-free environment. This guarantees a pure and authentic tea with no additives.
• Aromatic Delight: The enchanting aroma of Tumuro Tea captures the essence of the Himalayas. As you sip, the delicate, earthy fragrance invigorates your senses, making it a truly rejuvenating experience.
• Rich in Nutrients: Wild Thyme is rich in vitamins, minerals, and antioxidants. These essential nutrients support immune health, aid in respiratory relief, and promote digestive health.
• Versatile and Flavorful: Wild Thyme isn’t just for tea—it can elevate your culinary creations. Add it to savory dishes or desserts for a burst of natural flavor.
• Holistic Wellness: Traditionally, Wild Thyme has been used to calm the mind, soothe the body, and promote overall well-being. Make it a part of your daily wellness ritual.

How to Use Tumuro Tea:

Tumuro Tea’s versatility makes it easy to incorporate into your routine in a variety of ways:

• Herbal Infusions: Steep 1 gram of pure Wild Thyme in hot water for 2 cups of soothing tea. Perfect for relaxing after a busy day.
• Aromatherapy: Diffuse Wild Thyme essential oil to create a serene ambiance that promotes relaxation and mental clarity.
• Herbal Bath: Add dried Wild Thyme to your bath for a rejuvenating and aromatic experience.
• Culinary Masterpieces: Sprinkle fresh or dried Wild Thyme on your favorite dishes for a delightful herbal note.

Embrace the Magic of Tumuro Tea

Unlock the secrets of the Himalayan mountains with our Tumuro Tea – Wild Thyme. Embrace nature’s gift and experience unparalleled flavors and wellness benefits. Whether you’re looking to improve sleep, boost immunity, or enhance your overall health, Tumuro Tea is the perfect addition to your wellness routine.

Final Thoughts

Hunza Valley’s traditional food is more than just a collection of recipes—it’s a way of life that prioritizes health, sustainability, and community. The organic ingredients, minimal spices, and wholesome cooking techniques contribute to the renowned longevity of the Hunza people. So, if you ever find yourself in the valley, be sure to indulge in these authentic dishes for a taste of history, culture, and unparalleled flavor.

For Health related information: