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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
Prepare Bananas and Coconut Mix
Temper the Spices (Tadka)
Cook the Bananas
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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.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 273.59 calories per serving with 3.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Finish the Thoran
Add one crushed clove of garlic or 1/4 teaspoon of cumin seeds to the coconut mixture before grinding for a different flavor profile.
This thoran recipe can be adapted for other vegetables like green beans, cabbage, carrots, or beetroot. Adjust cooking times accordingly.
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.
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.
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.
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.
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.
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.
Yes, it is a very healthy dish. Raw bananas are a great source of dietary fiber, resistant starch, and potassium. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties. It's a balanced, plant-based side dish.
No, this recipe specifically requires raw, starchy bananas (green plantains). Ripe bananas are sweet and soft, and they will turn into a mushy, sweet paste when cooked, which is not suitable for a thoran.
Immediately after chopping, immerse the banana pieces in a bowl of water. Adding a pinch of turmeric powder or a squeeze of lemon juice to the water is even more effective at preventing discoloration.
Mushiness is usually caused by adding too much water during the steaming process or overcooking the bananas. Use only a sprinkle of water (about 2 tbsp) and cook on low heat just until the bananas are tender but still firm.
You can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.