Banana Stem & Lentil Kootu
A traditional South Indian kootu featuring tender banana stem and protein-packed moong dal, simmered in a fragrant coconut and spice paste, finished with an aromatic tempering.
For 4 servings
**Prep Banana Stem:** Peel the tough outer fibrous layers of the banana stem until you reach the tender, pale inner core. Slice it into thin rounds, then chop into small 1/2-inch pieces. Immediately immerse the chopped pieces in a bowl of water mixed with 1/4 tsp turmeric powder to prevent discoloration and remove any remaining fibers by swirling. Set aside.
**Cook Moong Dal:** Rinse 1/2 cup moong dal thoroughly. In a pressure cooker or medium pot, combine the rinsed dal with 1.5 cups of water and a pinch of turmeric. Pressure cook for 2-3 whistles or simmer in a pot until the dal is soft and mushy, about 10-15 minutes. Mash lightly and set aside.
**Cook Banana Stem:** Drain the prepped banana stem. In a medium pot, combine the banana stem pieces with 1 cup of fresh water and the remaining 1/4 tsp turmeric powder. Bring to a boil, then reduce heat and simmer, covered, for 8-10 minutes, or until the banana stem is tender but still holds its shape.
**Prepare Coconut Paste:** In a small blender or grinder, combine 1/2 cup grated fresh coconut, 1 tsp cumin seeds, 2 green chilies (stem removed), and 2-3 tablespoons of water. Grind to a smooth, fine paste.
**Combine and Simmer:** Add the cooked moong dal and the prepared coconut-spice paste to the pot with the cooked banana stem. Stir well to combine. Add 1 tsp salt and 1/2 cup water (or more, to adjust consistency to your preference). Bring the mixture to a gentle simmer and cook for 5-7 minutes, stirring occasionally, allowing the flavors to meld.
**Prepare Tempering:** In a small pan, heat 1 tbsp coconut oil over medium heat. Once hot, add 1 tsp mustard seeds and let them splutter. Then add 1/2 tsp urad dal (if using), 1 sprig curry leaves, 1-2 broken dried red chilies, and 1/4 tsp asafoetida. Sauté for 30 seconds until the urad dal turns golden and curry leaves are crisp.
**Finish the Kootu:** Pour the hot tempering directly over the simmering kootu. Stir gently to incorporate. Remove from heat.
**Serve:** Serve hot with steamed rice, chapati, or dosa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Banana Stem Prep:** The fibrous strands in banana stem can be annoying. After slicing, gently pull them out with your fingers or by swirling in water. Soaking in turmeric water prevents browning.
- 2**Consistency:** Kootu should be thick but pourable, like a stew. Adjust water quantity in step 5 to achieve your desired consistency. It will thicken slightly as it cools.
- 3**Fresh Coconut:** Using freshly grated coconut for the paste is crucial for authentic flavor. Desiccated coconut can be used in a pinch, but rehydrate it first with warm water.
- 4**Tempering:** Don't skip the tempering! It adds a final burst of aroma and flavor that elevates the entire dish. Ensure mustard seeds splutter fully and curry leaves crisp up.
Adapt it for your goals.
Lentil Swap
Replace moong dal with toor dal (split pigeon peas) or a mix of both for a different texture and flavor profile.
Vegetable AdditionVegetable Addition
Incorporate other quick-cooking vegetables like diced carrots, snake gourd, or ash gourd along with the banana stem for added nutrition and variety.
Tangy TwistTangy Twist
For a slightly tangy kootu, add a small marble-sized ball of tamarind pulp (dissolved in water) along with the coconut paste in step 5.
Why this is on our healthy list.
High Fiber
Banana stem is an excellent source of dietary fiber, aiding digestion, promoting gut health, and helping to regulate blood sugar levels.
Protein-Rich
Moong dal provides a significant amount of plant-based protein, essential for muscle repair, satiety, and overall body function, making this a wholesome meal.
Nutrient Dense
This dish is packed with essential vitamins and minerals from the banana stem, lentils, and a variety of spices, contributing to overall well-being and immunity.
Frequently asked questions
Banana stem is commonly available in South Indian grocery stores or larger Asian supermarkets. Look for firm, fresh stems without discoloration. Sometimes it's sold pre-chopped and packed in water.
