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Banana Stem & Lentil Stew (Kootu)
A comforting South Indian stew that pairs tender, fiber-rich banana stem with split yellow lentils. The banana stem is chopped fine and gently simmered in a fragrant coconut-cumin paste until soft, then finished with a crackling mustard seed tempering. Light, nourishing, and deeply satisfying over steamed rice.
For 4 servings
- prep · ~10 min
Prepare the banana stem.
Remove the outer fibrous rings of the banana stem and cut the tender inner core into thin rounds. Stack 4-5 rounds and finely chop. Immediately drop the chopped stem into water to prevent browning.
TIPKeep a bowl of water mixed with a pinch of turmeric handy — it stops the stem from discoloring. - pressure cook · ~15 min
Pressure cook the dal.
1.Add the washed toor dal and 1.5 cups of water to the pressure cooker.2.Add turmeric powder and cook for 3 whistles on medium heat.3.Let the pressure release naturally.TIPThe dal should be soft and mushy — mash it lightly with the back of a ladle once cooked. - prep · ~3 min
Grind the coconut paste.
1.In a small mixer jar, add grated coconut, cumin seeds, and green chilies.2.Pour in 3 tablespoons of water and grind into a smooth, thick paste.3.Set aside.TIPGrind to a very fine paste — this creates the creamy texture in the stew. - boil · ~10 min
Cook the banana stem.
1.Drain the chopped banana stem and add it to the cooked dal.2.Stir in salt and bring to a gentle simmer on medium-low heat.3.Cook for 8-10 minutes until the stem pieces turn tender.TIPBanana stem is naturally fibrous — it should hold its shape but offer no resistance when bitten. - mix · ~5 min
Add the coconut paste.
1.Add the ground coconut paste into the simmering dal and stem mixture.2.Add tamarind paste and stir well.3.Simmer for another 5 minutes until the stew thickens slightly.4.If the stew feels too thick, add 2-3 tablespoons of hot water.TIPDo not let it boil vigorously after adding the coconut paste — a gentle simmer keeps the flavor fresh. - temper · ~3 min
Make the tempering.
1.Heat oil in a small pan over medium heat until hot.2.Add mustard seeds and wait until they splutter (30 seconds).3.Add urad dal and fry until golden (30 seconds).4.Add dried red chili, curry leaves, and a pinch of asafoetida. Fry for 10 seconds until fragrant.TIPThe asafoetida sizzles fast — remove the pan from heat the moment the aroma rises. - mix · ~6 min
Finish the kootu.
1.Pour the tempering over the simmering banana stem stew.2.Stir once and turn off the heat.3.Cover and let the flavors meld for 5 minutes.TIPResting for 5 minutes lets the coconut and spices bind together for a deeper, rounder taste. - serve
Serve hot with steamed rice.
Ladle the kootu into serving bowls. Drizzle a few drops of fresh coconut oil on top for an extra layer of aroma. Serve immediately with hot rice and a side of papad or pickle.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose banana stems that are firm and pale green for the tenderest inner core.
- 2To prevent browning, immediately submerge chopped banana stem in turmeric water.
- 3Cook the dal until very soft and mushy — this creates the creamy base for the stew.
- 4Grind the coconut-cumin paste to a silky smooth consistency for best texture.
- 5Simmer gently after adding coconut paste; boiling can make it grainy and curdle.
- 6Let the kootu rest for 5 minutes after tempering to allow flavors to deepen.
- 7Drizzle a few drops of fresh coconut oil just before serving for authentic aroma.
Adapt it for your goals.
High-protein
Replace half the toor dal with moong dal (split green gram) for a lighter, higher-protein version that still maintains the stew's creamy texture.
veganVegan
This recipe is already vegan; ensure the tempering oil is plant-based (coconut oil works perfectly) and skip the optional ghee drizzle.
low oilLow-oil
Reduce tempering oil to 1 teaspoon and dry-roast the mustard seeds and urad dal in a non-stick pan for a lighter, lower-fat version without losing flavor.
spicySpicy
Add 1-2 more green chilies to the coconut paste or include a pinch of red chili powder with the turmeric for extra heat.
jainJain
Omit garlic and onion (already not used) and skip asafoetida if it contains wheat flour; use pure hing instead, and ensure no root vegetables are added.
Why this is on our healthy list.
Rich in Dietary Fiber
Banana stem is packed with insoluble fiber that aids digestion and promotes gut health, making this stew a gentle cleanser for the digestive system.
Good Source of Plant Protein
Toor dal (split pigeon peas) provides a solid dose of plant-based protein that complements the fiber-rich banana stem for a balanced meal.
Low in Fat & Calories
With minimal oil and fresh coconut used sparingly, this stew is light yet satiating — ideal for those seeking a low-calorie, nourishing dish.
Naturally Hydrating
Banana stem has high water content, contributing to hydration, while the stew's liquid base helps maintain fluid balance.
Packed with Antioxidants
Turmeric, curry leaves, and cumin provide anti-inflammatory compounds and antioxidants that support overall immunity wellness.
Frequently asked questions
Yes, but use unsweetened grated coconut. Fresh coconut gives a more vibrant flavor and creamier texture; if using frozen, thaw completely before grinding.
