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A simple and comforting stir-fry made with raw bananas, a classic from the coastal regions of Karnataka. This quick side dish, also known as a poriyal, features a delightful tempering of mustard seeds, lentils, and curry leaves, finished with a hint of fresh coconut. It's a perfect accompaniment to rice and dal.
For 4 servings
Prepare the Raw Bananas
Temper the Spices (Tadka)
Cook the Upkari
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A simple and comforting stir-fry made with raw bananas, a classic from the coastal regions of Karnataka. This quick side dish, also known as a poriyal, features a delightful tempering of mustard seeds, lentils, and curry leaves, finished with a hint of fresh coconut. It's a perfect accompaniment to rice and dal.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 206.1 calories per serving with 2.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Garnish and Serve
For a different flavor profile, sauté one finely chopped onion after the tempering until translucent, then add the raw bananas.
In some regional variations, a small pinch of powdered jaggery is added at the end to balance the flavors with a hint of sweetness.
Add 1 teaspoon of chana dal along with the urad dal in the tempering for extra crunch and texture.
Increase the number of dried red chilies or add a slit green chili along with the tempering for more heat.
Raw bananas are rich in resistant starch, which acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy digestive system.
The high fiber content in raw bananas aids in digestion, helps maintain regular bowel movements, and contributes to a feeling of fullness, which can assist in weight management.
Raw bananas are a good source of potassium, an essential mineral that helps regulate blood pressure, maintain fluid balance, and support proper nerve and muscle function.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), which are easily digestible fats that can be a quick source of energy.
Kelya Upkari is a traditional South Indian, specifically Konkani-style, side dish made from stir-fried raw bananas (green plantains). 'Kelya' means banana and 'Upkari' refers to a simple stir-fried vegetable dish.
No, this recipe specifically requires raw, green bananas or plantains. Ripe plantains are sweet and have a soft texture, which will result in a completely different, mushy, and sweet dish.
The key is to immerse the chopped raw bananas in a bowl of water immediately after cutting them. Adding a pinch of salt or turmeric to the water further helps in preventing discoloration.
Yes, Kelya Upkari is quite healthy. Raw bananas are an excellent source of dietary fiber, resistant starch (which is great for gut health), and essential minerals like potassium. The use of minimal oil and healthy spices makes it a nutritious side dish.
One serving of Kelya Upkari (approximately 1 cup or 135g) contains around 140-160 calories. The exact count can vary based on the size of the bananas and the amount of oil and coconut used.
Store any leftover Kelya Upkari in an airtight container in the refrigerator. It stays fresh for up to 2 days. Reheat gently in a pan or microwave before serving.