banana flower
Also known as: kolful
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Also known as: kolful
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A traditional South Indian stir-fry made from banana flower, tempered with spices and finished with fresh coconut. This wholesome and fibrous dish is a classic side for rice and sambar.
Koldil Khar is a quintessential Assamese dish, celebrated for its unique earthy and savory flavor profile. This traditional delicacy features tender banana flower (koldil) and black gram lentils (matimah) cooked in an alkaline solution called 'khar', which lends the dish its distinctive taste and digestive properties. Served as the first course in a classic Assamese meal, it's a comforting and nutritious dish best enjoyed with steamed rice.
Crispy, savory fritters made from tender banana flower and chickpea flour. This traditional Assamese snack, known as Koldil'or Bor, is a delightful tea-time treat with a unique texture and earthy flavor.
Yes, banana flower is highly nutritious and rich in antioxidants like flavonoids and tannins, which help combat oxidative stress. It provides essential minerals such as potassium, magnesium, and iron, supporting heart health and red blood cell formation.
Per 100g, banana flower contains approximately 51 calories, 1.6g of protein, 9.9g of carbohydrates, and 0.6g of fat. It is a low-calorie vegetable that is also an excellent source of dietary fiber, promoting digestive health.
Yes, banana flower is beneficial for weight management because it is low in calories and high in dietary fiber. The fiber content aids in satiety, helping you feel full for longer periods and reducing overall calorie intake.
Yes, banana flower is a plant-based vegetable, making it naturally vegan and gluten-free. Its flaky, chunky texture makes it a popular vegan substitute for fish or pulled meats in various plant-based recipes.
With approximately 9.9g of carbohydrates per 100g, banana flower can be included in a keto diet in moderation. However, those on a strict ketogenic diet should monitor their portion sizes to ensure they stay within their daily carb limits.
Remove the tough outer purple bracts to reach the tender inner heart. For the small florets inside, you must remove the stiff, matchstick-like pistil and the small scale-like calyx, as they are indigestible. Immediately soak cleaned parts in lemon water or diluted yogurt to prevent browning.
Banana flower has a mild, slightly nutty, and earthy flavor with a subtle bitterness, similar to artichokes or hearts of palm. Because of its neutral profile, it excels at absorbing the flavors of spices, coconut milk, and sauces used in cooking.
banana flower is a versatile ingredient found in cuisines around the world. With 51 calories per 100g and 1.6 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Yes, the tender inner heart and cleaned florets can be eaten raw, typically sliced thinly in salads. However, it is more commonly cooked in curries, stir-fries, or soups to soften its texture and mellow out any residual bitterness.
Fresh, uncut banana flower should be wrapped in plastic or a damp cloth and stored in the refrigerator for 3 to 5 days. Once it is cut or cleaned, it oxidizes very quickly and should be used immediately or kept submerged in acidic water.
Traditionally, banana flower is used to help manage blood sugar levels due to its fiber and antioxidant properties. It is also widely recognized in many cultures as a galactagogue, which may help support and increase milk production in lactating mothers.
