Cooling Banana Stem Raita
A refreshing and gut-friendly Indian side dish, this Cooling Banana Stem Raita combines finely chopped, tender banana stem with creamy, spiced yogurt, tempered with aromatic mustard seeds and curry leaves.
For 4 servings
**Prepare Banana Stem**: Peel the tough outer fibrous layers of the banana stem until you reach the tender, pale inner core. Slice the core into thin rounds, removing any inner fibrous rings by pulling them out with your fingers or a knife tip. Finely chop the rounds into small, uniform pieces (about 1/4 inch). Immediately immerse the chopped pieces in a bowl of water mixed with a tablespoon of buttermilk or lemon juice to prevent discoloration.
**Cook Banana Stem**: Drain the chopped banana stem thoroughly. In a small saucepan, bring about 2 cups of water to a boil with a pinch of salt. Add the chopped banana stem and cook for 5-7 minutes, or until just tender-crisp. Drain thoroughly and let it cool completely.
**Prepare Raita Base**: In a medium mixing bowl, whisk the plain yogurt until it is smooth and creamy. Add the cooled banana stem, minced green chili, grated ginger (if using), and salt. Mix well to combine all ingredients.
**Prepare Tempering**: Heat the oil in a small tempering pan or a small skillet over medium heat. Once the oil is hot, add the mustard seeds and let them splutter. Then, add the urad dal (if using) and fry until it turns light golden brown. Add the curry leaves and asafoetida (if using) and fry for a few seconds until aromatic.
**Combine and Chill**: Immediately pour the hot tempering mixture over the yogurt and banana stem mixture in the bowl. Stir gently to incorporate the tempering. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld and the raita to chill.
**Serve**: Just before serving, garnish generously with fresh chopped coriander leaves. Serve chilled as a refreshing side dish with rice, curries, or flatbreads.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Prevent Discoloration**: Always immerse chopped banana stem in buttermilk or lemon water immediately after cutting to prevent it from turning brown due to oxidation.
- 2**Don't Overcook**: Cook the banana stem until it is just tender-crisp. Overcooking will make it mushy and diminish its desirable texture in the raita.
- 3**Chill for Flavor**: Allow the raita to chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully and enhances its cooling effect.
- 4**Adjust Consistency**: If the raita is too thick for your preference, you can add a tablespoon or two of cold water or milk to achieve your desired consistency.
Adapt it for your goals.
Vegan Version
Replace dairy yogurt with a plain, unsweetened plant-based yogurt (such as coconut or almond yogurt) for a delicious vegan alternative.
Added VegetablesAdded Vegetables
Incorporate finely grated cucumber, carrots, or chopped tomatoes along with the banana stem for extra crunch, color, and nutritional value.
Spicier KickSpicier Kick
For more heat, add an extra minced green chili or a pinch of red chili powder along with the tempering ingredients.
Why this is on our healthy list.
Digestive Health
Rich in probiotics from yogurt and fiber from banana stem, this raita aids digestion, promotes a healthy gut microbiome, and can help alleviate constipation.
Weight Management
Low in calories and high in fiber, banana stem helps in satiety and can contribute to a feeling of fullness, while yogurt provides protein, making it a great addition to a weight-conscious diet.
Nutrient-Rich
Banana stem is a good source of potassium and Vitamin B6, which are vital for nerve function and metabolism, while yogurt provides essential calcium and Vitamin B12 for bone health and energy.
Frequently asked questions
To clean banana stem, peel off the tough, fibrous outer layers until you reach the soft, pale inner core. Slice it into rounds and remove any inner fibrous rings by pulling them out with your fingers or a knife tip. Immediately immerse the chopped pieces in buttermilk or lemon water to prevent discoloration.
