Raw Banana and Banana Stem Stir Fry (Indian)

Raw Banana and Banana Stem Stir Fry, a quick, simple and healthy vegetable stir fry using raw green plantain and the stem of plantain tree. With a bowl of hot steaming rice and a dal or sambar on the side, it is a complete and satisfying south Indian meal.

Raw banana is widely used in Indian cooking for making stir fries (Kela Upkari), curries and even vegetarian koftas or fritters. It is one of my favorite vegetables to stock in my refrigerator. Once peeled and chopped, it cooks very fast, so it is perfect for quick cooking.

Not many people know but the banana tree stem is equally if not more nutritious. Consumed regularly, it fights diabetes, helps in preventing kidney stones and aids in digestion too. Banana stem juice is not so popular but is considered best for all the above ailments in addition to reducing acidity problems, stomach ulcers etc. it is a very good source of dietary fiber too.

With all these amazing benefits, whenever I come across banana stem in the market, I make sure to get a piece to make a stir fry with it or add to curries.  Did you know you could make a raita with it? Well, I will share that recipe soon!!

Cutting banana stem needs some practice. Peel the tough outer layers of the stem until it is difficult to peel. Cut into slices and remove any fiber that comes, by rotating with your fingers. If the stem is tender, there will not be any fiber. Chop and immediately immerse in water or buttermilk to prevent darkening or browning. Keep aside until cooking time.

This curry or stir fry is made the south Indian way; with just minimal spices. This enhances the taste of the vegetable more. With just a tempering of mustard, hing/asafetida powder, dry red chilis and turmeric, cook the chopped raw banana and banana stem on medium high until just cooked and tender crisp. This takes not more than 5 to 7 minutes (if the stem is tender).

Garnish with freshly grated coconut (optional) and serve hot with rice and dal, it is a perfect south Indian meal to savor. Avoid ghee and you have a totally vegan dinner or lunch option!

So, now that you know how versatile a raw plantain or even its stem can be, go ahead and try this stir fry right away and let me know how easy it was and how much you enjoyed it!!

Did you know you can make a stir fry with the banana flower? Now, that is another dish for another day soon!!!

Raw Plantain and Banana Stem Stir Fry (Indian)
Serves 3
Quick, easy and healthy vegan stir fry with raw green bananas or plantains with amazing healthy banana stem using simple south Indian flavors!
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
170 calories
22 g
0 g
10 g
2 g
8 g
138 g
6 g
12 g
0 g
1 g
Nutrition Facts
Serving Size
138g
Servings
3
Amount Per Serving
Calories 170
Calories from Fat 84
% Daily Value *
Total Fat 10g
15%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 6mg
0%
Total Carbohydrates 22g
7%
Dietary Fiber 3g
12%
Sugars 12g
Protein 2g
Vitamin A
11%
Vitamin C
137%
Calcium
1%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup peeled and chopped raw bananas or plantains
  2. ½ cup finely chopped banana stem
  3. ½ tsp mustard seeds
  4. ¼ tsp hing/asafetida powder
  5. ¼ to ½ tsp turmeric powder
  6. 3 to 4 dry red chilies roughly cut up
  7. Few curry leaves
  8. 2 tbsp coconut oil
Instructions
  1. Wash, peel and chop raw banana or plantain into small cubes and keep aside in a bowl of water (to prevent quick browning).
  2. Wash, remove the tough outer two to three layers of the banana stem and finely chop the inner tender portion into small cubes; place in water to prevent browning and discoloration.
  3. Heat coconut oil in a deep saucepan or kadai and once hot, add mustard seeds.
  4. As soon as the mustard crackles and pops, add hing, dry red chilis, curry leaves and turmeric powder.
  5. Give it a good stir and sauté for a few seconds.
  6. Immediately, add drained raw chopped bananas and banana stem pieces.
  7. Add salt to taste, mix well and cook on medium high heat, covered for about 5 to 7 minutes or until soft and cooked. If needed, sprinkle some water in between, if it gets too dry.
  8. Do not overcook the vegetables; they will turn mushy!
  9. Serve hot as a side dish with rice and dal. For additional tropical flavor, garnish with freshly grated coconut before serving.
  10. Enjoy!!
Notes
  1. You can make this same curry without banana stem; add onions instead.
beta
calories
170
fat
10g
protein
2g
carbs
22g
more
Curry and Vanilla http://www.curryandvanilla.com/
I am sharing this with : #FiestaFriday with  Laurena @ Life Diet Health and Trupti @ My Culinary Saga

along with #RecipeoftheWeek  | 

If you liked this simple and easy vegetable stir fry with minimal spices, then you should definitely try:

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One comment

  1. Life Diet Health says:

    Banana stem? Who knew! I’m sure I can’t get that here but I’m going to look out for it now. Love this recipe – especially as it’s already vegan yay! Thanks for sharing at Fiesta Friday – don’t forget to link up so your readers can come and join the party too!

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