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Banana Stem & Lentil Stir-fry (Thoran)
A vibrant, crunchy stir-fry from Kerala's lush backwaters. Tender banana stem rounds are chopped fine and tossed with moistened split green gram lentils, freshly grated coconut, and a crackling tempering of mustard seeds and curry leaves. Lightly steamed with turmeric and green chilies, this thoran is a beautiful way to turn an often-discarded part of the banana plant into a delicious, fiber-rich side dish.
For 4 servings
- prep
Prepare the banana stem.
Remove the outer fibrous layers of the banana stem until you reach the tender, crisp core. Cut it into thin rounds, removing any thread-like fiber that wraps around each slice. Stack the rounds and finely chop them into small pieces. Immediately place the chopped stem in a bowl of water with a pinch of turmeric to prevent it from turning brown.
TIPPull away the fibrous threads with your fingers after each cut — this is the secret to a non-fibrous, enjoyable thoran. - prep
Soak and drain the moong dal.
Soak the moong dal in just enough water to cover for 15 minutes. Drain completely and set aside. The dal should be moist but not wet, so it steams perfectly without turning mushy.
- mix
Combine thoran mixture.
Drain the chopped banana stem well. In a bowl, gently mix the banana stem, soaked and drained moong dal, grated coconut, green chilies, turmeric powder, and salt until well combined.
- steam · ~9 min
Steam-cook the thoran mixture.
Place the banana stem mixture in a heavy-bottomed pan. Sprinkle 3 tablespoons of water all over the top. Cover with a tight-fitting lid and cook over low heat for 8-10 minutes, or until the stem is tender and the dal is just cooked but still holds its shape. Do not stir while it's cooking — the trapped steam does the work. Uncover and check for doneness.
TIPKeep the heat on the lowest setting to prevent scorching. The natural moisture from the stem and coconut is key to steaming it gently. - temper · ~2 min
Make the coconut oil tempering.
1.Heat coconut oil in a small pan over medium heat until warm.2.Add mustard seeds and let them pop and crackle completely.3.Add cumin seeds and stir until they sizzle and turn aromatic.4.Drop in the broken dried red chilies and fresh curry leaves, frying until the leaves turn crisp (about 15 seconds). - mix
Finish the thoran.
Pour the hot tempering over the cooked banana stem mixture in the pan. Toss everything very gently with a fork to combine, being careful not to mash the ingredients. Taste and adjust salt if needed. Serve warm.
TIPFork-mixing keeps the grated coconut and lentils fluffy and separate, giving the perfect thoran texture.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Remove the outer fibrous layers of the banana stem thoroughly to avoid a stringy texture.
- 2Soak the chopped banana stem in turmeric water immediately to prevent discoloration.
- 3Keep the soaked moong dal moist but not wet so it steams perfectly without turning mushy.
- 4Cook the thoran on the lowest heat with a tight lid; the trapped steam does the cooking.
- 5Don't stir the mixture while it steams—lifting the lid releases steam and delays cooking.
- 6Use a fork to toss the tempering into the cooked thoran to keep the coconut and dal fluffy.
- 7This thoran can be made a day ahead and gently reheated; the flavors meld beautifully.
Adapt it for your goals.
Protein Boost
Add 2 tablespoons of roasted peanuts or cooked chickpeas along with the coconut for extra protein and a nutty crunch, making this a heartier side or light main.
Vegan (Naturally)Vegan (Naturally)
This recipe is already vegan as written, but the dish remains delicious—just ensure the coconut oil used is unrefined for authentic flavor.
Lower OilLower Oil
Reduce coconut oil to 1 teaspoon for the tempering and dry-roast the mustard seeds and curry leaves before adding a splash of water to finish the tadka for a lighter version.
Spicy TwistSpicy Twist
Add 1/2 teaspoon of red chili flakes or an extra green chili for those who prefer a spicier thoran to complement the mild sweetness of coconut.
Why this is on our healthy list.
High in Dietary Fiber
Banana stem and moong dal are excellent sources of fiber, promoting healthy digestion and a feeling of fullness.
Rich in Plant Protein
Moong dal provides a good amount of plant-based protein, making this dish a nutritious addition to vegetarian meals.
Low in Calories
This stir-fry is light and low in calories, perfect as a satisfying side for weight-conscious diets.
Natural Hydration
Banana stem has a high water content, helping to keep the body hydrated while providing essential minerals like potassium.
Frequently asked questions
Choose a firm, pale green stem with no blemishes; it should feel heavy and moist. Avoid stems that are too thick or have dark spots.
