Banana Stem Stir-fry (Thor Thoran)
This authentic South Indian Banana Stem Stir-fry, known as Thor Thoran, is a simple yet flavorful side dish featuring the unique texture of banana stem, fresh coconut, and aromatic tempering spices. It's a high-fiber, healthy addition to any meal.
For 3 servings
Prepare the banana stem: Remove the tough outer layers of the banana stem until you reach the tender, pale inner core. Slice the core into thin rounds (about 1/4 inch thick). As you slice, you'll notice fibrous threads; use your finger to pull and discard these threads from each slice. Immediately immerse the sliced banana stem into a bowl containing 2 cups of water, 1/4 cup buttermilk (or lemon juice), and 1/2 tsp salt to prevent discoloration.
Cook the banana stem: Drain the soaked banana stem thoroughly and rinse once. In a medium-sized pan or kadai, add the drained banana stem along with a pinch of salt and about 1/4 cup of water. Cover and cook on medium heat for 5-7 minutes, or until the banana stem is tender-crisp but not mushy. Drain any excess water if present and set aside.
Prepare the tempering: Heat coconut oil in a separate small pan or the same pan (after wiping clean) over medium heat. Add mustard seeds and let them splutter. Once they start popping, add the urad dal and fry until it turns light golden brown.
Add aromatics: Immediately add the broken dried red chillies, curry leaves, and asafoetida to the pan. Sauté for about 30 seconds until the curry leaves are crisp and fragrant.
Combine and stir-fry: Add the cooked banana stem and turmeric powder to the tempering mixture. Mix everything well, ensuring the turmeric evenly coats the banana stem pieces.
Sauté: Continue to stir-fry on medium heat for another 2-3 minutes, allowing the flavors to meld and any remaining moisture to evaporate. The banana stem should have a slightly dry, stir-fried texture.
Finish with coconut: Reduce the heat to low. Add the fresh grated coconut and adjust salt to taste. Gently stir for about 1 minute, just enough to warm through the coconut without browning it.
Serve: Remove from heat and serve hot as a healthy and delicious side dish with rice, roti, or any South Indian main course.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choosing the right stem: Select a banana stem that is firm, fresh, and free from blemishes. The inner core should be pale and moist.
- 2Preventing discoloration: Soaking the chopped banana stem in buttermilk or lemon water is crucial to prevent it from turning black due to oxidation.
- 3Don't overcook: Banana stem cooks relatively quickly. Overcooking will make it mushy and lose its appealing texture. Aim for tender-crisp.
- 4Fresh coconut is key: While frozen grated coconut can be used, fresh grated coconut offers the best flavor and texture for this dish.
Adapt it for your goals.
Lentil Addition
Add 2 tablespoons of soaked moong dal (split yellow lentils) along with the banana stem in step 2. This adds protein and a slightly different texture to the stir-fry.
Spicier VersionSpicier Version
For more heat, include 1-2 finely chopped green chilies along with the curry leaves and dried red chilies in the tempering step.
Mixed Vegetable ThoranMixed Vegetable Thoran
Combine the banana stem with other finely chopped vegetables like carrots, green beans, or cabbage. Cook them together for a more varied and colorful stir-fry.
Why this is on our healthy list.
High in Fiber
Banana stem is an excellent source of dietary fiber, which aids in digestion, promotes bowel regularity, and can help manage blood sugar levels.
Rich in Potassium
It contains a good amount of potassium, an essential mineral that helps maintain healthy blood pressure and supports proper nerve and muscle function.
Detoxifying Properties
Traditionally, banana stem is believed to have diuretic properties, helping to flush out toxins from the body and support kidney health.
Frequently asked questions
Immediately after chopping, immerse the banana stem pieces in water mixed with buttermilk or lemon juice and a pinch of salt. This acidic solution prevents oxidation and keeps the stem white.
