Vazhakka Thoran
A simple and delicious Kerala-style stir-fry made with finely chopped raw bananas, coconut, and mild spices. This classic side dish, also known as kaya thoran, is a staple in Sadya feasts and pairs perfectly with rice.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Prepare Bananas and Coconut Mix
- b.Lightly oil your hands and knife to prevent sap from staining. Peel the raw bananas and chop them into very small, uniform 1/4-inch dice.
- c.Immediately place the chopped banana pieces into a bowl of water mixed with a pinch of turmeric to prevent them from oxidizing and turning brown.
- d.In a small grinder or food processor, combine the grated coconut, shallots, green chilies, and 1/4 tsp of the turmeric powder. Pulse 2-3 times to get a coarse, crumbly mixture. Do not over-grind into a paste.
- 2
Step 2
- a.Temper the Spices (Tadka)
- b.Heat coconut oil in a heavy-bottomed pan or kadai over medium heat.
- c.Once the oil is hot, add the mustard seeds and allow them to splutter completely, which takes about 30 seconds.
- d.Add the urad dal (if using) and sauté until it turns a light golden brown.
- e.Add the broken dried red chilies and curry leaves. Sauté for another 20-30 seconds until the curry leaves are crisp and fragrant.
- 3
Step 3
- a.Cook the Bananas
- b.Drain the chopped bananas thoroughly and add them to the pan with the tempering.
- c.Add the remaining 1/4 tsp of turmeric powder and salt. Stir well to ensure the banana pieces are evenly coated with the spices.
- d.Sauté for 2 minutes over medium heat.
- e.Reduce the heat to low, sprinkle 2 tablespoons of water over the bananas, cover the pan with a lid, and let it steam for 5-7 minutes. The bananas should be tender but still hold their shape. Stir once midway through to prevent sticking.
- 4
Step 4
- a.Finish the Thoran
- b.Once the bananas are cooked, remove the lid and add the coarse coconut mixture to the pan.
- c.Gently mix everything together, ensuring the coconut is well distributed.
- d.Continue to cook uncovered for another 2-3 minutes, stirring occasionally, until the raw aroma of the coconut disappears and the thoran is completely dry.
- e.Check for seasoning and add more salt if needed. Turn off the heat and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1To prevent the sticky sap from raw bananas staining your hands and knife, rub them with a little coconut oil before peeling and chopping.
- 2Chopping the bananas into small, uniform pieces is key to the authentic texture of a thoran and ensures even cooking.
- 3Do not add more than a sprinkle of water for steaming. Excess water will make the bananas mushy instead of tender.
- 4For the best flavor, use fresh coconut and authentic coconut oil, which are hallmarks of Kerala cuisine.
- 5The coconut mixture should be coarse (like breadcrumbs). Over-grinding it will release moisture and change the texture of the dish.
- 6Ensure the mustard seeds have fully spluttered before adding other ingredients to the tempering. This releases their full flavor.
Adapt it for your goals.
Flavor
Add one crushed clove of garlic or 1/4 teaspoon of cumin seeds to the coconut mixture before grinding for a different flavor profile.
VegetableVegetable
This thoran recipe can be adapted for other vegetables like green beans, cabbage, carrots, or beetroot. Adjust cooking times accordingly.
ProteinProtein
For a more complete dish, add 1/2 cup of cooked chickpeas or split yellow lentils (chana dal) along with the coconut mixture in the final step.
Why this is on our healthy list.
Promotes Gut Health
Raw bananas are rich in resistant starch and dietary fiber, which act as prebiotics. They feed beneficial gut bacteria, promoting a healthy digestive system and regular bowel movements.
Rich in Potassium
Green plantains are an excellent source of potassium, an essential mineral that helps regulate blood pressure, maintain fluid balance, and support proper heart and muscle function.
Provides Healthy Fats
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy saturated fat that is easily digested and can be a quick source of energy.
Aids in Blood Sugar Management
The high resistant starch content in raw bananas has a low glycemic index, meaning it doesn't cause sharp spikes in blood sugar levels, making it a suitable choice for managing blood glucose.
Frequently asked questions
A single serving of Vazhakka Thoran (about 1 cup or 160g) contains approximately 180-220 calories, primarily from the raw banana, coconut, and coconut oil.