Asafoetida (Hing): Tiny Pinch, Big Umami – Sulphury Spice that Mimics Onion & Garlic

Just 1⁄8 tsp of powdered asafoetida perfumes an entire pot of dal, replaces alliums for low-FODMAP eaters and even calms digestive cramps.

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Asafoetida (Hing): Tiny Pinch, Big Umami – Sulphury Spice that Mimics Onion & Garlic

Vegan Gluten-Free Dairy-Free

What Is Asafoetida?

Asafoetida is the dried **oleo-gum-resin of *Ferula assa-foetida***, a giant fennel that grows in Iran and Afghanistan. The raw resin smells aggressively of sulphur, but when heated in oil it transforms into a mellow leek-like aroma rich in natural glutamates. Indian cooks dilute the brittle lumps with rice flour to make the familiar yellow “hing powder” that is dosed in pinches.

Why Use It?

- **Digestive aid:** traditional Ayurveda uses hing to reduce bloating and flatulence in lentil dishes. - **Low-FODMAP allium stand-in:** a pinch delivers onion-garlic flavour without the fermentable sugars that trigger IBS. - **Umami booster:** sulphur compounds plus glutamic acid deepen curries, pickles, chutneys and roasted vegetables with almost no sodium.

Nutrition (powder, 1 g ≈ big pinch)

|Calories|Protein|Carbs|Fiber|Sodium| |---|---|---|---|---| |≈ 3 kcal|0.1 g|0.6 g|0.2 g|1 mg|

Drawbacks & Safety

Raw resin’s odour can linger on plastic jars and clothing for days; store double-sealed. Large doses (>1 g per portion) taste bitter and may irritate stomach lining. Most commercial powders contain **wheat or rice flour** as diluent—check label for gluten if coeliac. Pregnant people traditionally limit intake to culinary pinches only.

How to Cook with Hing

Bloom 1⁄16–1⁄8 tsp powder in **hot ghee or oil for 10 seconds** until foaming subsides, then add spices or vegetables. In tempering (tadka) it pairs with cumin seeds, black mustard and dried chilli. Western twists: whisk a micro-pinch into vegan cheese sauces, tomato soup or fried mushrooms for an instant savoury lift.

Buying & Storage Tips

- Choose “**compound hing (60 % resin)**” for best aroma. - Keep jar inside a second airtight tub, cool and dark; potency ~2 years. - Whole lumps keep longest—grate only what you need, then rewrap tightly in wax paper.

1. Asafoetida

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