Cooling Banana Stem & Yogurt Raita
A cooling, slightly crunchy raita made with finely chopped banana stem, whisked yogurt, and a gentle mustard seed tempering. This South Indian side dish is a natural summer companion to spicy gravies and biryanis, known for its refreshing and hydrating qualities.
For 4 servings
- prep
Prepare the banana stem.
1.Peel away the tough outer layers of the banana stem until you reach the tender inner core.2.Slice the core into thin rounds, removing any fibrous threads between each slice.3.Finely chop the rounds into small pieces and immediately soak in a bowl of water with a few drops of buttermilk or lemon juice to prevent browning.TIPWear gloves or apply a little oil on your hands before handling banana stem to prevent staining. - mix
Mix the raita.
1.Drain the chopped banana stem well and pat dry.2.Whisk the yogurt in a medium mixing bowl until smooth.3.Add the drained banana stem and salt. Mix gently. Add a splash of water if the raita feels too thick. - temper · ~2 min
Make the tempering.
1.Heat oil in a small tempering pan over medium heat.2.Add mustard seeds and let them splutter.3.Add cumin seeds and stir until fragrant.4.Drop in the slit green chili and curry leaves. Fry for a few seconds until the leaves turn crisp.TIPDo not burn the mustard seeds. Keep the pan on medium heat and add everything quickly once they start popping. - assemble
Pour the hot tempering over the raita and fold it in gently.
- garnish
Garnish with fresh chopped cilantro and serve immediately or chilled.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak chopped banana stem in buttermilk water immediately to prevent discoloration and retain crunch.
- 2Wring the drained banana stem in a clean kitchen towel to remove excess moisture for a thicker raita.
- 3Use full-fat yogurt for a creamier texture that balances the fibrous stem well.
- 4Temper the mustard seeds on medium heat; burnt seeds turn bitter and ruin the raita.
- 5Refrigerate the raita for 20 minutes before serving to let flavors meld without diluting.
- 6Add a pinch of sugar if the banana stem tastes slightly bitter — common with older stems.
Adapt it for your goals.
Spicy-masala
Add a pinch of roasted cumin powder and red chili powder to the yogurt for an extra earthy, spicy kick.
low fatLow-fat
Swap full-fat yogurt with Greek yogurt or low-fat curd and reduce oil in tempering to ½ tsp.
veganVegan
Replace dairy yogurt with thick coconut yogurt and use coconut oil for tempering — keeps the dish creamy and plant-based.
nutty crunchNutty-crunch
Fold in 2 tbsp of roasted crushed peanuts or pomegranate seeds for added texture and sweetness.
no temperingNo-tempering
Skip the tempering and instead stir in a pinch of asafoetida (hing) and fresh curry leaves for a quicker, raw-flavoured version.
Why this is on our healthy list.
Hydrating and Cooling
Banana stem is rich in water and fiber, making this raita an excellent summer dish that helps regulate body heat and prevents dehydration.
Supports Digestion
Both banana stem (natural prebiotic) and yogurt (probiotic) work together to promote gut health and ease constipation.
Low in Calories
This raita is light on calories and fat, ideal for weight-conscious meals without sacrificing satiety.
Source of Potassium
Banana stem provides a good amount of potassium, which supports heart health and muscle function.
Frequently asked questions
Ensure you peel all outer fibrous layers, soak the chopped pieces in buttermilk water, and drain well. Adding a pinch of sugar or salt also helps mask bitterness.
