A Comprehensive Guide to Probiotic and Fermented Foods of Kullu Manali

The Kullu district of Himachal Pradesh, located in the western Himalayas, is a region of dramatic altitudes and diverse ethnic communities. The valley, known for the town of Manali, is home to a rich tapestry of indigenous populations including the Kulluvi, Kinnauri, Lahauli, and various Scheduled Caste and Scheduled Tribe communities . The harsh winters, high altitude, and limited growing seasons have shaped a unique culinary tradition centered on fermentation . Fermented foods and beverages are an intrinsic part of the daily diet, consumed as staple breads, side dishes, soups, and alcoholic drinks. They are valued not only for their distinct sour and pungent flavors but also for their probiotic benefits, improved digestibility, enhanced nutritional profiles, and their ability to provide warmth during cold months .

Scientific studies have isolated and identified several probiotic microorganisms from the fermented foods of Himachal Pradesh. These include lactic acid bacteria such as Lactobacillus plantarum, Lactobacillus acidophilus, Lactococcus lactis, and Leuconostoc species, as well as yeasts like Saccharomyces cerevisiae and Pichia species . Fermented beverages like sura have been found to contain yeast strains such as Pichia fermentans and Pichia kudriavzevii with notable probiotic properties, including tolerance to gastrointestinal conditions, cholesterol assimilation, and antimicrobial activity .

This document organizes the major fermented foods of the Kullu Manali region by category: fermented cereal breads and pancakes, fermented legume products, fermented milk products, fermented vegetable pickles, and fermented beverages with their starter cultures.

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Part 1: Fermented Cereal Breads and Pancakes

The staple diet of the Kullu region is heavily based on fermented cereals, particularly wheat, barley, and buckwheat. These are fermented naturally or with traditional starter cultures to produce soft, digestible breads that form the backbone of daily meals .

Siddu

Siddu is arguably the most iconic fermented food of Himachal Pradesh and a winter delicacy particularly associated with Kullu and Manali . It is a steamed, fermented wheat bun, often stuffed with a savory filling. Siddu is consumed during winters with pure ghee throughout the region to keep the body warm and provide energy . It is a popular dish prepared during special occasions, celebratory events, and local festivals .

The preparation involves making a dough from whole wheat flour (atta) which is then fermented overnight. Yeast or traditional starter cultures are used to facilitate fermentation, making the bread fluffy . The dough is rolled into small thick circles, stuffed with a filling, enclosed like buns, and then steam cooked for 15 to 20 minutes . The filling varies across districts. In Kullu, it can be a mixture of poppy seeds, walnuts, cashews, spices, and legumes, or a paste of dry fruits with sugar. Modern variations include mashed potato, oats, or urad dal . The shape also differs: siddu from Shimla is typically oval, while the Kullu version is disc shaped . It is traditionally served with melted ghee and jaggery (gur), fresh mint chutney, or dal .

The fermentation process is driven by naturally occurring yeasts and lactic acid bacteria present in the environment and on the grain surfaces. Some preparations use malera, a traditional fermented wheat flour dough starter, as an inoculum .

Bhatooru (also known as Bhaturu)

Bhatooru is a fermented, baked flatbread made from wheat flour, and it is a staple food in large parts of rural Kullu, Mandi, Kangra, and Lahaul & Spiti districts . Unlike the deep fried bhatura of the plains, this Himalayan version is baked.

The preparation involves making a dough from wheat flour and fermenting it with the help of malera, a traditional starter culture made from previously fermented wheat flour dough . The kneaded dough is left to rest for 3 to 4 hours, then flat rotis are spread over a woolen or cotton sheet (called pattu) for further fermentation before being baked . Microbial analysis of malera has revealed the presence of lactic acid bacteria including Lactobacillus plantarum MTCC 8296 and yeasts such as Leuconostoc sp. and Saccharomyces cerevisiae . Bhatooru serves as a staple fermented bread, often consumed with vegetables, dal, or chutney.

Chilra (also known as Chiira)

Chilra is a fermented pancake or thick crepe made from a batter of wheat, barley, or buckwheat flour . It is particularly common in the Lahaul and Kullu regions . The flour is mixed with water to form a batter and fermented using a traditional starter called treh, which is a previously fermented wheat flour slurry . The fermentation enriches the product with lactic acid bacteria including Lactobacillus plantarum, Lactobacillus acidophilus, Lactococcus lactis, and yeasts such as Saccharomyces cerevisiae and Bacillus species . The batter is then baked on a hot griddle to produce a soft, slightly sour pancake. Chilra is a common breakfast or snack item.

Marchu (also known as Poltu or Pole)

Marchu is a fermented, fried bread made from wheat flour mixed with jeera (cumin) and salt . It is prepared in the tribal belts of Lahaul & Spiti, Kinnaur, and Shimla, but also finds mention in Kullu as an occasional or ceremonial food . The dough is fermented before being shaped and deep fried. A spiral folded version is called dosha . The fermentation improves digestibility and adds a mild sour note. The product is known to contain high levels of different lactic acid bacteria such as Lactobacillus plantarum, Lactobacillus acidophilus, Lactococcus lactis, Leuconostoc, Bacillus species, and Saccharomyces cerevisiae .

Seera

Seera is a unique fermented food made from whole wheat grains, not flour . The wheat grains are fermented and then processed into starchy white solid pieces. It is prepared as an occasional or ceremonial food in Kullu, Mandi, Bilaspur, Hamirpur, and Kangra districts . The fermentation process softens the grains and enhances their nutritional profile.

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Part 2: Fermented Legume Products

Legumes, particularly black gram, are fermented into products that are used as protein rich condiments or side dishes.

Sepubari (also known as Bari)

Sepubari is a fermented product made from black gram (Vigna mungo) . The black gram is ground into a batter or paste, which is then shaped into small balls or discs and sun dried until hard. These sun dried solids can be stored for long periods. Sepubari is a common traditional fermented food in Kullu, Kangra, Mandi, and Bilaspur districts . The dried pieces are typically fried or added to curries as a flavoring agent and protein supplement.

Borhe

Borhe is another fermented black gram product, but unlike sepubari, it is deep fried immediately after fermentation rather than sun dried . The black gram batter is fermented and then deep fried into fluffy, savory fritters. Borhe is prepared in Kullu, Mandi, Shimla, Kangra, and Chamba districts .

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Part 3: Fermented Milk Products

While the Kullu valley is not as famous for milk ferments as some other Himalayan regions, milk based fermented products are consumed throughout the district.

Curd (Dahi or Noo)

Curd is the most common fermented milk product, consumed widely across all of Himachal Pradesh including Kullu . It is made by fermenting boiled and cooled milk with a starter from a previous batch. The microorganisms involved include various species of Lactobacillus, Lactococcus, and Streptococcus. Curd is eaten plain, used as a condiment, or churned into buttermilk. In the broader western Himalayan context, traditional fermented milk products have been scientifically validated to contain probiotic lactic acid bacteria including Leuconostoc mesenteroides, Lactobacillus delbrueckii, Lactococcus lactis subspecies, and Streptococcus thermophilus, with properties such as cholesterol reduction and antimicrobial activity .

Buttermilk (Boti or Lassi)

Buttermilk is the liquid remaining after churning butter from curd. It is consumed as a refreshing drink, either salted (boti) or sweetened (lassi) . It is rich in the same probiotic bacteria as curd but with lower fat content.

Churpe (also known as Churpa)

Churpe is a hard dried cheese product, similar to the chhurpi of Sikkim and Darjeeling, prepared in the cold desert areas of Lahaul & Spiti, which borders Kullu district . It is made from fermented buttermilk. The buttermilk is boiled to coagulate the solids, which are then pressed very firmly to expel all moisture and dried in the sun or near a smoky fire until rock hard. Churpe is used as a masticatory (chewing item) and is considered a nutritious, high protein snack that can be stored for years without refrigeration.

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Part 4: Fermented Vegetable Pickles (Achaar)

The Kullu valley, with its temperate climate, produces a variety of unique fermented pickles made from locally foraged and cultivated ingredients. These are typically lactic acid ferments using salt and oil.

Lingri Pickle

Lingri is a fermented pickle made from fresh ferns (Diplazium esculentum), a wild fern that grows abundantly in the Kullu forests during the monsoon . The fiddleheads or young fronds are harvested, cleaned, and fermented with salt, mustard oil, and spices. The resulting pickle is a semi solid mass with a unique earthy, sour flavor. It is a delicacy specific to Kullu and surrounding areas .

Plum Pickle (Prunus domestica)

Unripe plums are fermented with salt, oil, and spices to produce a tangy, sour pickle . The natural lactic acid bacteria on the plum skin drive the fermentation, which preserves the fruit and develops complex flavors.

Aaroo Pickle (Prunus persica)

Similar to plum pickle, unripe peaches (aaroo) are fermented into a sour, spicy pickle. The fermentation softens the fruit and reduces its astringency .

Bidana Pickle

Bidana is a fermented pickle made from the fruit of Artocarpus lackoocha (Monkey Jack or Lakucha), a wild relative of jackfruit found in the lower hills . The fruit is cut, mixed with salt and spices, and fermented to produce a semi solid, sour mass.

Galgal Pickle

Galgal (Citrus acida), also known as hill lemon or Kaffir lime, is a highly acidic citrus fruit. It is pickled whole or in pieces with salt and spices . The fermentation mellows its sharp acidity and preserves it for months.

Other Pickles

The region also produces fermented pickles from brinjal (eggplant), cauliflower, and various other seasonal vegetables . These are typically prepared with salt, mustard oil, and a blend of local spices, then left to ferment in ceramic jars.

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Part 5: Fermented Beverages and Starter Cultures

The Kullu valley has a rich tradition of fermented alcoholic and non alcoholic beverages, many of which are deeply embedded in ritual and social life. These are made using intricate traditional starter cultures.

Sura

Sura is a millet based fermented alcoholic beverage, unique to the Kullu district, particularly the Lug valley . It is prepared from finger millet (Eleusine coracana, locally known as mandua) through a two stage fermentation process . The preparation involves allowing natural or spontaneous fermentation of finger millet dough for about ten days. Half baked rotis are then prepared, placed in a container, and mixed with water. A traditional starter called diheli (or diehli) is added after two days, and the mixture is fermented for an additional eight to ten days . Sura is consumed during local festivals, weddings, and shoeri saja ceremonies .

The microbiology of sura has been well studied. It involves species of Lactobacillus plantarum, Pediococcus pentosaceus, Enterococcus species, and yeasts including Saccharomyces fibuligera, Saccharomyces cerevisiae, Pichia kudriavzevii, and Pichia fermentans . Studies have isolated Pichia fermentans Y77 and Pichia kudriavzevii Y136 from sura, which demonstrated high survival rates under simulated gastrointestinal conditions, antibacterial activity against pathogens, cholesterol assimilation (up to 80.93%), and production of beneficial enzymes including amylase, protease, lipase, and beta galactosidase, with no hemolytic activity, indicating safety for consumption . During sura fermentation, protein content increases, while total carbohydrates and starch decrease; reducing sugars, amylase and protease activity, and B vitamin levels also increase .

Chhang (also known as Chhong or Lugri)

Chhang is a traditional fermented beverage produced from rice or barley using a traditional inoculum called phab . It is consumed by the tribal folks of Lahaul and Spiti, Kinnaur, and Kullu . The preparation involves cooking the cereal, adding the phab starter, and allowing fermentation to proceed. The resulting beverage can be consumed as a semi solid mash or strained to produce a milky, mildly alcoholic drink.

A study isolated Lactobacillus plantarum F22 from chhang, which showed remarkable probiotic potential . This strain demonstrated 90.4% survival after 180 minutes at pH 1.0, tolerance to 0.3% bile salts, autoaggregation of 79.5%, hydrophobicity of 50.8%, and strong antagonistic activity against food borne pathogens including Staphylococcus aureus, Listeria monocytogenes, Clostridium perfringens, and Bacillus cereus, with an overall cumulative probiotic score of 91.7% .

Daru (also known as Chakti)

Daru is a fermented beverage made from jaggery (gur) and phab . It is prepared in the Shimla and Kullu regions . The beverage is blackish brown in color and is believed to act as a probiotic and provide protection against cold . Jaggery provides the fermentable sugars, while phab contributes the microbial inoculum.

Traditional Starter Cultures

The fermented beverages and some breads of Kullu rely on complex traditional starter cultures, which are a testament to the ethnomycological knowledge of the Himalayan people.

Phab: Phab is a dehydrated yeast formulation used as a starter for chhang and daru . It is prepared by formulating yeast with Artemisia species and other wild herbs . It contains Saccharomyces cerevisiae, along with Leuconostoc, Candida, and Lactobacillus species .

Malera: Malera is a previously fermented wheat flour dough used as a starter for bhatooru and other fermented breads . It contains Lactobacillus plantarum MTCC 8296, Leuconostoc species, and Saccharomyces cerevisiae .

Treh: Treh is a previously fermented wheat flour slurry, used as a starter for chilra and other fermented pancakes . It supports the growth of Lactobacillus plantarum, Lactobacillus acidophilus, Lactococcus lactis, and Saccharomyces cerevisiae .

Diheli (also known as Diehli or Dhaeli): Diheli is the most complex of the starter cultures, used specifically for sura. It is prepared by dry roasting barley flour (sattu) together with up to 36 different herbs collected from the wild . The herbs are gathered during the month of Bhadrapada by elderly community members. They are pounded using an ukhal (stone cavity) and mussal (wooden bar), mixed with roasted barley powder, kneaded into a dough, pressed into a wooden mold, and dried into brick shaped cakes . The herbs used vary by region. In Kullu, diheli incorporates Verbascum thapsus (mullein), Cannabis sativa (marijuana or bhaang), Bupleurum lanceolatum (lanceleaf thorowax), Valeriana jatamansi (Indian valerian), among others . The methanolic extract of diheli has been shown to possess antioxidant qualities .

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Part 6: Other Fermented Foods

Gulgule

Gulgule is a deep fried, sweet fermented bread made from wheat flour batter . The batter is fermented overnight, then dropped in spoonfuls into hot oil and deep fried until golden brown. It is a popular snack during festivals and special occasions in Kullu, Kangra, and Mandi districts .

Babroo

Babroo is a fermented, deep fried bread similar to bhatooru but smaller and thicker. It is prepared in Kullu, Kangra, Mandi, and Bilaspur districts . The wheat flour dough is fermented using malera or natural fermentation before being shaped and deep fried.

Bedvin Roti

Bedvin roti is a baked or fried flatbread made from wheat flour and poppy seeds (opium seeds) . The dough is fermented before cooking. It is specific to Kullu and Mandi districts .

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Final Safety and Consumption Note

While traditional fermented foods offer significant probiotic and nutritional benefits, first time consumers should start with small amounts to assess tolerance. The alcoholic beverages described (sura, chhang, daru) contain live yeasts and bacteria only when non distilled and freshly prepared. Their alcohol content (typically 4-8% ABV) limits the quantity that can be consumed for probiotic benefit. Pregnant women, immunocompromised individuals, and individuals on monoamine oxidase inhibitor (MAOI) medications should consult a physician before adding these foods to their diet.

The probiotic bacteria and yeasts isolated from these foods, including Lactobacillus plantarum and Pichia species, have shown promising properties in laboratory studies including acid and bile tolerance, cholesterol assimilation, and antimicrobial activity . However, these findings are preliminary and further in vivo research is needed to fully establish health benefits.

Note on Distilled Liquors: Distilled liquors such as ara or rak (distilled from fermented mashes) are not included in this document as the distillation process destroys all live microorganisms. The prebiotics, probiotics, and most bioactive compounds that are the cornerstone of fermented health foods are removed during distillation. Only non distilled, live fermented beverages like sura and chhang (when fresh) retain their microbial content.

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