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A traditional South Indian stir-fry made from banana flower, tempered with spices and finished with fresh coconut. This wholesome and fibrous dish is a classic side for rice and sambar.
For 4 servings
Prepare the Banana Flower
Cook the Banana Flower
A traditional South Indian stir-fry made from banana flower, tempered with spices and finished with fresh coconut. This wholesome and fibrous dish is a classic side for rice and sambar.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 143.28 calories per serving with 2.41g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
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Prepare the Tempering (Tadka)
Sauté and Combine
Finish and Serve
Add 2-3 tablespoons of cooked moong dal along with the banana flower in Step 4 for a softer texture and added protein.
Grind 1-2 green chilies along with the grated coconut and add it at the end for extra heat and a fresh, spicy flavor.
Add 2-3 cloves of finely chopped garlic along with the onions during the sautéing process for a different aromatic profile.
For a more complex flavor, add 1/2 teaspoon of sambar powder along with the turmeric powder in Step 4.
Banana flower is packed with both soluble and insoluble fiber, which promotes digestive health, prevents constipation, and helps you feel full for longer, aiding in weight management.
It is a good plant-based source of iron, which is crucial for hemoglobin production and preventing anemia. Regular consumption can help combat fatigue and improve energy levels.
In traditional medicine, banana flower is highly regarded for its benefits to women's health. It is believed to help regulate menstrual cycles and is often recommended for lactating mothers to boost milk supply.
The high fiber content and low glycemic index of banana flower can help slow down the absorption of sugar into the bloodstream, making it a beneficial food for managing blood sugar levels.
Grease your hands with oil. Remove the outer purple bracts one by one. For the florets underneath, discard the tough, matchstick-like pistil and the small, translucent outer petal. Chop the cleaned florets and the tender inner core, then immediately soak them in buttermilk or acidulated water to prevent browning.
Yes, it is very healthy. Banana flower is rich in dietary fiber, iron, potassium, and antioxidants. It aids in digestion, helps manage blood sugar, and is traditionally known to be beneficial for women's health. This recipe uses minimal oil and wholesome ingredients.
One serving of Vazhaipoo Poriyal (approximately 1 cup or 115g) contains around 135-150 calories, making it a light and nutritious side dish. The calorie count can vary slightly based on the amount of coconut and oil used.
While fresh coconut is key to the authentic taste and texture of a poriyal, you can omit it if necessary. The dish will still be flavorful from the tempering, but it will be less moist and miss the characteristic sweetness of the coconut.
If your hands get stained, you can rub them with a slice of lemon, a mixture of salt and vinegar, or a little bit of cooking oil before washing with soap and water. Greasing your hands beforehand is the best way to prevent stains.
Vazhaipoo Poriyal can be stored in an airtight container in the refrigerator for up to 2 days. Reheat it in a pan or microwave before serving. As it contains fresh coconut, it's best consumed fresh.
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