Banana Stem & Lentil Kootu
A comforting South Indian stew made with tender banana stem and toor dal, simmered in a lightly spiced coconut-cumin paste. The banana stem adds a delicate, slightly sweet crunch while lentils bring body and protein. A coconut oil tempering with mustard seeds, urad dal, and dried red chili finishes this wholesome dish, perfect with hot rice.
For 4 servings
- prep · ~10 min
Prepare the banana stem.
1.Remove and discard the outer fibrous layers of the banana stem.2.Slice the tender inner core into thin rounds, then chop finely into small cubes.3.Immediately drop the chopped pieces into a bowl of buttermilk or water to prevent discoloration.TIPUse a little buttermilk or lemon juice in the water to prevent the stem from turning brown. - pressure cook · ~20 min
Pressure cook the dal and banana stem.
1.Drain the soaked toor dal and add it to a pressure cooker.2.Drain the chopped banana stem and add it to the cooker.3.Add a pinch of turmeric powder and 1 cup of water.4.Close the lid and pressure cook on medium heat for 4 to 5 whistles or until the dal is soft.5.Allow the pressure to release naturally, then open the lid and lightly mash the dal and stem mixture.6.Stir in salt and set aside.TIPLet the pressure release naturally for the best texture — it helps the flavours meld. - mix · ~2 min
Grind the coconut spice paste.
1.Add fresh grated coconut, cumin seeds, and green chilies to a small mixer grinder jar.2.Add 3 tablespoons of water and grind to a smooth, thick paste.TIPGrind the paste smoothly, as any coarseness will affect the final texture of the kootu. - simmer · ~7 min
Simmer the kootu with coconut paste.
1.Transfer the mashed dal and banana stem mixture to a heavy-bottomed pan.2.Stir in the ground coconut paste and mix well.3.Add a little water to adjust consistency into a thick, stewy kootu.4.Bring to a gentle simmer on low heat for 5 to 7 minutes, stirring occasionally.5.Check salt and adjust, then turn off the heat.TIPDo not boil vigorously after adding the coconut paste; a gentle simmer preserves the fresh coconut flavour. - temper · ~3 min
Make the tempering.
1.Heat coconut oil in a small pan over medium heat.2.Add mustard seeds and let them splutter.3.Add split urad dal and fry until it turns light golden.4.Add dried red chili, curry leaves, and a pinch of asafoetida.5.Fry for a few seconds until the curry leaves turn crisp and fragrant.6.Immediately pour this tempering over the hot kootu and stir gently.TIPHave the kootu hot and ready — the tempering should sizzle as it hits the surface for maximum aroma. - rest · ~5 min
Rest before serving.
Let the kootu rest covered for 5 minutes so the tempering flavours infuse.
TIPKootu thickens on standing — adjust with a splash of hot water just before serving if needed. - serve
Serve warm with steamed rice and a drizzle of ghee.
TIPBanana stem kootu also pairs beautifully with a simple papad and mango pickle on the side.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak the chopped banana stem in buttermilk or lemon water immediately to prevent discoloration and maintain its crisp texture.
- 2Let the pressure cooker release steam naturally for a creamier dal and better flavor melding.
- 3Grind the coconut-cumin paste to a smooth consistency; coarse paste will ruin the kootu's silky mouthfeel.
- 4After adding the coconut paste, simmer gently on low heat—boiling can make the coconut flavor turn bitter.
- 5Pour the hot tempering over the kootu while both are hot; the sizzle releases maximum aroma from the curry leaves and spices.
- 6Kootu thickens as it sits; stir in a splash of hot water just before serving to restore the ideal stew-like consistency.
Adapt it for your goals.
High-protein
Replace half the banana stem with chopped raw mango or add a handful of boiled chickpeas for extra protein and tang.
veganVegan
The recipe is already vegan if you skip the optional ghee drizzle or use a vegan ghee substitute.
low oilLow-oil
Reduce coconut oil in the tempering to 1 teaspoon and skip the ghee drizzle; the coconut paste already adds richness.
spicySpicy
Increase green chilies to 3-4 and add 1/4 teaspoon red chili powder for extra heat without altering the core flavor.
Why this is on our healthy list.
Rich in Dietary Fiber
Banana stem is an excellent source of insoluble fiber, aiding digestion and promoting gut health.
Good Plant-Based Protein
Toor dal provides a solid dose of protein, making this kootu a satisfying vegetarian main dish.
Packed with Potassium
Banana stem is naturally high in potassium, which supports healthy blood pressure and muscle function.
Antioxidant Boost from Curry Leaves
Curry leaves in the tempering add antioxidants that help combat oxidative stress.
Frequently asked questions
Fresh banana stem is available at Indian grocery stores. Avoid canned or frozen versions as they lack the crisp texture and may be mushy. You can substitute with raw green papaya or chayote in a pinch.
