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A traditional Assamese stir-fry made from tender banana stem and black gram lentils. This healthy dish is flavored with panch phoron and mustard oil, offering a unique, rustic taste perfect with rice.
For 4 servings
Prepare the Banana Stem and Lentils
Temper the Spices (Tadka)
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A traditional Assamese stir-fry made from tender banana stem and black gram lentils. This healthy dish is flavored with panch phoron and mustard oil, offering a unique, rustic taste perfect with rice.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 139.78 calories per serving with 4.21g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Cook the Bhaji
Garnish and Serve
For a South Indian touch, add 2-3 tablespoons of freshly grated coconut at the end of cooking and mix well.
Substitute urad dal with chana dal for a nuttier flavor and firmer texture. Ensure the chana dal is soaked for at least 1-2 hours.
Add one small potato, finely diced, along with the banana stem for a heartier version of the bhaji.
The banana stem is packed with insoluble and soluble fiber, which helps regulate bowel movements, prevent constipation, and maintain a healthy gut microbiome.
Urad dal (black gram lentils) is a great source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
Traditionally, banana stem is considered a diuretic, helping to flush out toxins from the body and supporting kidney function.
This dish provides important minerals like potassium from the banana stem, which helps manage blood pressure, and iron from the lentils, crucial for preventing anemia.
Kol Posola is the Assamese term for the tender inner core of a banana plant's stem. It is a popular vegetable in many parts of India and Southeast Asia, known for its high fiber content and unique texture.
Yes, it is very healthy. Banana stem is incredibly rich in dietary fiber, which aids digestion and promotes gut health. It's also low in calories and fat. The addition of urad dal provides a good amount of plant-based protein.
One serving of this Kol Posola Bhaji contains approximately 140-150 calories, making it a light and nutritious side dish. The majority of the calories come from the mustard oil and lentils.
You can typically find fresh banana stem at Indian or Southeast Asian grocery stores. It is sometimes sold pre-cleaned and chopped in the refrigerated section.
While mustard oil provides the authentic, pungent flavor characteristic of this dish, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The final taste will be milder.
Store any leftover bhaji in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving.