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A unique Odia delicacy made from tender banana blossoms cooked in a pungent and savory mustard-garlic paste. This traditional dish offers a delightful blend of textures and a distinct, slightly bitter flavor that pairs perfectly with steamed rice.
Prepare the Banana Blossom (15 minutes)
Prepare the Mustard Paste (5 minutes)
A unique Odia delicacy made from tender banana blossoms cooked in a pungent and savory mustard-garlic paste. This traditional dish offers a delightful blend of textures and a distinct, slightly bitter flavor that pairs perfectly with steamed rice.
This odia recipe takes 55 minutes to prepare and yields 4 servings. At 257.1 calories per serving with 5.38g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Vegetables (10 minutes)
Temper and Finish the Dish (15 minutes)
Add a handful of boiled chickpeas (chana) or black-eyed peas (lobia) along with the banana blossom mixture for extra protein and texture.
For a classic Odia touch, fry 8-10 sun-dried lentil dumplings (badi) until golden brown. Crush them lightly and add them to the dish in the last 2 minutes of cooking for a delightful crunch.
For a richer, less dry version, add 2-3 tablespoons of thick coconut milk along with the mustard paste and let it simmer until the gravy thickens.
For a sattvic or no-garlic version, simply omit the garlic from the mustard paste. The flavor will be different but still delicious.
Banana blossom is an excellent source of both soluble and insoluble fiber, which aids in digestion, promotes bowel regularity, and helps maintain a healthy gut microbiome.
This dish contains powerful antioxidants from banana blossom, turmeric, and mustard seeds. These compounds help combat oxidative stress and reduce inflammation in the body.
In traditional medicine, banana blossom is known to help regulate menstrual cycles and ease symptoms of PMS and excessive bleeding, partly due to its progesterone-like properties and high magnesium content.
The high fiber content in banana blossom can help in managing blood sugar levels by slowing down the absorption of sugar into the bloodstream, making this dish a good choice for diabetics when consumed in moderation.
Yes, it is a very healthy dish. Banana blossom is rich in dietary fiber, antioxidants, and essential minerals. The use of mustard seeds and turmeric adds anti-inflammatory properties. It is a nutritious, plant-based side dish.
One serving of Kadali Bhanda Rai (approximately 165g) contains an estimated 180-220 calories. The calorie count can vary based on the amount of oil and coconut used.
Mustard paste can become excessively bitter if it's over-ground or over-cooked. Grind it just until smooth, and when cooking, sauté it only until the raw smell disappears (about 5-7 minutes). Soaking the seeds in warm water first also helps reduce bitterness.
Banana blossoms can be found at most South Asian or Southeast Asian grocery stores. Look for one that is firm, tightly packed, and free of blemishes.
Absolutely. You can boil the chopped banana blossom and potatoes in a pot with enough water to cover them. Cook until they are tender, which usually takes about 15-20 minutes. Then drain the water and proceed with the recipe.
This dish is traditionally served as a side dish in an Odia meal. It pairs perfectly with steamed rice (bhaata) and a simple lentil soup like Dalma or dali.
This recipe goes great with these complete meals
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