Banana Flower Stir Fry
Enjoy a nourishing and flavorful Banana Flower Stir Fry made with finely chopped banana blossoms sautéed with lentils, coconut, and tempered spices. Known as vazhaipoo poriyal, aramponnai vepudu, or bale hoova palya, this traditional South Indian side dish is rich in fiber and pairs wonderfully with rice and kulambu for a wholesome meal.
Description
Banana Flower Stir Fry
Servings: 1 bowl (≈ 250 g) | Prep: 10 mins | Cook: 10 mins
Vegan
Gluten-Free
Rich in Fiber
Iron-Rich
Stove Top
South Indian
92 kcal
Calories
13 g
Carbohydrates
3.5 g
Protein
3.2 g
Fats
4 g
Fiber
1.1 mg
Iron
210 mg
Sodium
Note: Values are approximate for 100g per serving, calculated from USDA data based on banana blossom, moong dal, coconut, and spices.
🧄 Ingredients
- 2 cups chopped banana blossom
- ¼ cup moong dal (soaked 30 mins)
- 1 Tbsp oil (coconut or sesame)
- ½ tsp mustard seeds
- 1 tsp split urad dal
- 1–2 dry red chilies
- ¼ tsp turmeric powder
- 1 pinch asafoetida (hing)
- 10–12 curry leaves
- 3–4 Tbsp grated coconut
- Salt – to taste
🍽️ Instructions
- Remove florets from banana blossom, chop finely, and soak in buttermilk water to avoid discoloration.
- Boil chopped banana flower with turmeric and salt until soft. Drain excess water.
- Cook soaked moong dal until just soft (not mushy). Drain.
- In a pan, heat oil. Add mustard seeds, let them splutter.
- Add urad dal, dry red chilies, hing, and curry leaves. Sauté till golden.
- Add boiled banana flower and cooked dal. Mix well and stir-fry for 3–4 minutes.
- Add grated coconut, stir once, and switch off. Serve hot with rice and sambar or rasam.
×
2 cups chopped vazhaipoo (banana blossom)
- ¼ cup moong dal (soaked 30 mins)
- 1 Tbsp oil (coconut or sesame)
- ½ tsp mustard seeds
- 1 tsp split urad dal
- 1–2 dry red chilies
- ¼ tsp turmeric powder
- 1 pinch asafoetida (hing)
- 10–12 curry leaves
- 3–4 Tbsp grated coconut</
Additional information
| calories | 80-100 |
|---|---|
| Carbohydrates | 10-15 |
| Cooking Method | Stove Top |
| Cuisine Type | South Indian |
| Diet Type | Anything, Gulten-Free, Veg, Vegan |
| Fat | 2-4 |
| Fiber | 2- 4 |
| Health Goal | Gut Health, Iron-Rich |
| Prep Time | 10-15 mins |
| Protein | 2-4 |
| Special Category | Festive Special |
| Taste / Flavor | Mild, Spicy |
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