“These days, hardly anyone eats Bichu Buti anymore,” says an elderly villager in Jana, a quaint village near Himachal Pradesh’s Naggar. “Those who’ve moved to cities don’t care about these things anymore. It’s only during festivals or when someone’s feeling nostalgic that you’ll see it being cooked.” As I sat there with a plate of ghee-smeared siddu, red rice, rajma, and a hearty serving of Bichu Buti saag, a quiet lament settled within me. I realised it wasn’t just about a plant that had sustained generations or shaped traditions—it was about an entire way of life slowly slipping away.
A treasure herb that has fed, healed, and connected communities for centuries, most of us would have memories of Bichu Buti as that prickly plant we were warned to avoid while wandering the hills—a nuisance to dodge, a sting to steer clear of. Yet, it transforms in the hands of those who know its secrets. Sometimes as a steaming bowl of soup or a soft, handwoven shawl, this unassuming plant becomes a warm embrace, especially during winters.
Wonder plant
For people living in the hills, stories of Bichu Buti or stinging nettle as it’s known in English, are steeped in nostalgia. There is palpable excitement and pride when they talk about the plant. Every part of the plant serves a purpose: food, fodder, medicine and even textiles.
Back in Manali, as I savoured yet another preparation of saag, this time at a cosy restaurant, the flavours didn’t feel compromised — still carrying that same homely warmth. “Growing up in the hills, we learned to see the plant’s sting as a challenge. As kids, we were especially afraid to go near this plant, and elders often used it as a lesson—calling it the children’s teacher,” Chef Naseem Ahmed, Head Chef at Bookmark Resort Manali shares. “But a bowl of Bichu Buti saag or its soothing soup on a winter’s day is pure comfort. It helps to keep the body warm.”
Beyond its unique vegetal flavour, its wholesome and creamy texture — almost meaty — makes it deeply satisfying and comforting. “Kandali ka saag, which is made by boiling and mashing Bichu Buti leaves is quite popular. Another favourite is Bichu Buti ki chai, a herbal tea with ginger and cardamom, and raita made with yoghurt, salt, and roasted cumin powder,” he says. Mostly in Himachal Pradesh and Uttarakhand, the plant finds its way into food through chutneys, soups, teas, and saag.
If you go towards Ladakh, Zasthot — as the plant is locally known — finds a significant place in ancient traditions, deeply rooted in the Tibetan medicinal system or Amchi. Long before common vegetables like potatoes, onions, and other greens were introduced to the region, these indigenous wild herbs were a vital source of sustenance for the region’s forefathers.
Once, during a visit to Eastern Nagaland, in a remote village of Zapami, I found this stinging nettle in an entirely different light. Locally known as Thebvo Nah, this indigenous variety is foraged from the wild once a year in early winter. For centuries, it has been transformed from a prickly plant, taking on a utilitarian purpose and woven into mats, bags, blankets, shawls, and sarongs. Sadly, the traditional craft of nettle weaving is slowly fading into obscurity.
High on nutrients
Bichu Buti, in many ways, encapsulates the pahadi ethos: resourcefulness, sustainability, and a deep bond with nature. But the ones who know its nutritional profile have made it a darling of the health-conscious crowd. Rich in iron, calcium, and vitamins, pahadis have it as a means of sustenance for the body and soul in a region where food security often depends on the whims of the weather.
For pahadis, meals are a celebration of what the land provides and Bichu Buti’s role transcends sustenance — connected to rituals, festivals, and even traditional medicine. “There are many ways to use it for health and wellness purposes, such as making tea, soup, juice, or oil from its leaves, stems, roots, or seeds,” shares Chef Ahmed.
From being effective in treating skin conditions such as acne, eczema, and psoriasis to helping manage respiratory issues, Bichu Buti is nature’s medicine chest. “Its anti-inflammatory properties help with respiratory issues like asthma and bronchitis, while its analgesic and antirheumatic qualities provide relief for arthritis, gout, and muscle pains. The plant has diuretic and antimicrobial effects that are known to aid in urinary tract infections and kidney problems,” he adds. “Being a natural source of iron and folate, which are essential for the production of red blood cells, it can help with anaemia.” A humble herb with immense potential, it’s no wonder it has been cherished for generations.
However, the need for its preservation is urgent. What was once an everyday ingredient now makes an appearance only in cultural festivals or as a nostalgic treat during homecomings. “Despite its rich culinary and medicinal value, it is an underestimated and often overlooked herb,” says Chef Ahmed. “Due to limited resources and procurement challenges, there’s still a long way to go in unlocking its full potential. While it remains a staple of local cuisine, its broader scope — considering its medicinal benefits — is yet to be fully realised.”
Keeping tradition alive
Despite its impressive nutritional profile, Bichu Buti remains largely underutilised, overlooked and unknown to many. While its benefits are extensive, they also raise important questions about sustainability. From local chefs to villagers, there’s a shared lament over the decline in its availability. Simultaneously, habitat loss and climate change threaten its natural wild growth. Locals describe a dual crisis: the fading tradition of using the plant and its diminishing presence.
Often stripped from the wild with little regard for regeneration, it’s a bittersweet irony — what was once abundant and ordinary now teeters on the brink of nostalgia, with only a few still finding ways to procure and make use of Bichu Buti. Interestingly, modern chefs and wellness enthusiasts are giving the plant a new lease on life. “As a wellness-focused resort, we’ve included Bichu Buti in our wellness menu, given its remarkable health benefits. We also have various dishes made with it for our guests,” chef adds.
With its distinctive flavours, remarkable versatility, and understated charm, the plant has yet to secure its rightful place on India’s culinary map. Yet, in an era of growing interest in indigenous ingredients, its time must come. So, the next time you visit the hills, wrap yourself in a nettle-woven shawl and savour a steaming bowl of Bichu Buti soup topped with a dollop of creamy white butter–it’s the perfect way to fend off the winter chill!