Banana Stem & Lentil Stew (Kootu)
A comforting and complete South Indian stew combining the unique fibrous texture of banana stem with the creamy protein of moong dal, simmered with aromatic spices for a nourishing and delicious meal.
For 4 servings
**Prepare Banana Stem:** Peel the outer fibrous layers of the banana stem until you reach the tender inner core. Slice it into rounds, then chop into small 1/2-inch pieces. Immediately immerse the chopped pieces in a bowl of water mixed with a tablespoon of buttermilk or a pinch of turmeric to prevent discoloration.
**Cook Moong Dal:** Rinse the moong dal thoroughly. In a pressure cooker, combine the rinsed dal with 1.5 cups of water and a pinch of turmeric powder. Cook for 2-3 whistles or until the dal is soft and mushy. If using a pot, cook until tender, adding more water if needed. Mash lightly with the back of a spoon.
**Cook Banana Stem:** Drain the prepared banana stem pieces. In a separate heavy-bottomed pot or pan, combine the chopped banana stem with 1 cup of water, 1/4 teaspoon turmeric powder, and the slit green chilies. Bring to a boil, then reduce heat, cover, and simmer for 10-15 minutes, or until the banana stem is tender but still holds its shape.
**Combine and Simmer:** Add the cooked and mashed moong dal to the pot with the tender banana stem. Stir well to combine. Add salt to taste and another 1/2 cup of water if the stew is too thick. Bring the mixture to a gentle simmer. If using, stir in the grated fresh coconut at this stage.
**Prepare Tempering (Tadka):** In a small pan, heat the ghee or coconut oil over medium heat. Once hot, add the mustard seeds. When they splutter, add the cumin seeds and asafoetida. Sauté for a few seconds until fragrant.
**Finish with Tempering:** Add the curry leaves to the tempering pan (be careful, they might splutter). Cook for another few seconds until aromatic. Immediately pour the hot tempering over the simmering banana stem and lentil stew. Stir gently.
**Serve:** Garnish generously with fresh chopped cilantro. Serve hot with steamed rice, roti, or as a wholesome side dish.
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:** To easily remove the fibrous strands from banana stem, pull them out as you slice. Soaking in buttermilk or turmeric water prevents browning.
- 2**Consistency:** Adjust the amount of water in the final simmering stage to achieve your desired stew consistency – thicker for a side, thinner for a soup-like dish.
- 3**Flavor Boost:** For an extra layer of flavor, you can grind a small amount of roasted cumin seeds and black pepper into a paste and add it to the stew along with the dal.
- 4**Pressure Cooker Efficiency:** Cooking both the dal and banana stem separately in a pressure cooker (if you have two) can significantly reduce overall cooking time.
Adapt it for your goals.
Vegetable Kootu
Replace banana stem with other fibrous vegetables like snake gourd, ash gourd, or even green beans for a different texture and flavor profile.
Mixed Dal KootuMixed Dal Kootu
Use a combination of moong dal and toor dal (split pigeon peas) for a richer, heartier stew.
Coconut PasteCoconut Paste
For a creamier, more traditional Kootu, grind fresh coconut with a few green chilies and a pinch of cumin seeds into a smooth paste and add it to the stew before tempering.
Why this is on our healthy list.
Digestive Health
Banana stem is an excellent source of dietary fiber, which aids digestion, promotes bowel regularity, and can help prevent constipation.
Protein Powerhouse
Moong dal is a plant-based protein source, essential for muscle repair, growth, and overall body function, making this stew a complete meal.
Nutrient-Rich
This dish is packed with essential vitamins and minerals from both the banana stem (potassium, vitamin B6) and lentils (iron, folate), contributing to overall well-being.
Frequently asked questions
Look for a firm, fresh-looking stem without any discoloration or soft spots. The cut ends should appear moist and not dried out.
