Kol Posola Bhaji
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
4 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Banana Stem and Lentils
- b.First, prepare the banana stem. Peel away the tough, fibrous outer layers until you reach the tender, white inner core.
- c.Slice the core into thin discs. As you slice, you will notice coarse fibers. Use your finger or a small stick to wind and pull these fibers out from each slice. This step is crucial for a pleasant texture.
- d.Once de-fibered, stack the discs and chop them finely. Immediately place the chopped stem into a large bowl of water with a pinch of turmeric to prevent browning.
- e.While the stem soaks, rinse the urad dal under running water. Soak it in warm water for at least 30 minutes. Drain completely before use.
- 2
Step 2
- a.Temper the Spices (Tadka)
- b.Heat the mustard oil in a kadai or heavy-bottomed pan over medium-high heat until it just begins to smoke. This reduces its pungency.
- c.Lower the heat to medium, add the panch phoron and the broken dried red chilies. Allow them to crackle for about 30 seconds.
- d.Add the asafoetida, finely chopped ginger, and slit green chilies. Sauté for another 30-45 seconds until the ginger is fragrant.
- 3
Step 3
- a.Cook the Bhaji
- b.Thoroughly drain the chopped banana stem and add it to the pan along with the soaked and drained urad dal.
- c.Add the turmeric powder and salt. Stir everything together well to coat the ingredients with the spices.
- d.Sauté on medium heat for 5-7 minutes, stirring occasionally, until the raw smell disappears.
- e.Pour in 1/4 cup of water, reduce the heat to low, cover the pan with a lid, and let it cook for 10-12 minutes.
- f.Stir once or twice in between. The bhaji is done when the banana stem and lentils are tender but still retain a slight bite. Avoid overcooking to prevent mushiness.
- 4
Step 4
- a.Garnish and Serve
- b.Once cooked, if there is any excess water, cook on high heat for a minute until it evaporates.
- c.Turn off the heat and garnish with freshly chopped coriander leaves.
- d.Serve the Kol Posola Bhaji hot as a side dish with steamed rice and a simple dal like Masoor Dal Tenga.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1The most critical step is removing the fibers from the banana stem slices. Be patient with this process for the best texture.
- 2Using mustard oil is key to the authentic Assamese flavor. If you must substitute, use a neutral oil, but the taste will differ.
- 3Do not overcook the bhaji. The banana stem should be tender-crisp, not soft and mushy.
- 4If you don't have panch phoron, you can make a quick mix with equal parts mustard seeds, cumin seeds, fenugreek seeds, nigella seeds, and fennel seeds.
Adapt it for your goals.
With Coconut
For a South Indian touch, add 2-3 tablespoons of freshly grated coconut at the end of cooking and mix well.
With Chana DalWith Chana Dal
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.
With PotatoesWith Potatoes
Add one small potato, finely diced, along with the banana stem for a heartier version of the bhaji.
Why this is on our healthy list.
Excellent for Digestive Health
The banana stem is packed with insoluble and soluble fiber, which helps regulate bowel movements, prevent constipation, and maintain a healthy gut microbiome.
Rich in Plant-Based Protein
Urad dal (black gram lentils) is a great source of vegetarian protein, which is essential for muscle repair, growth, and overall body function.
Natural Diuretic
Traditionally, banana stem is considered a diuretic, helping to flush out toxins from the body and supporting kidney function.
Good Source of Minerals
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.
Frequently asked questions
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.