The amazing thing about the banana tree is that every single part except the leaves can be eaten. Its stem, leaves, flower and fruit are all used in cooking one way or another. The stem and flower are more time consuming and tricky to clean and use, compared to the fruit, but have great nutritive value and health benefits. Totally worth the effort! Banana stem has good amount of fiber, potassium and vitamin B6. It helps maintain good gut health and also aids weight loss. Banana stem can be used in a tasty curry, koottu, salad, soup, in your vegetable juice, as a healthy drink, as a vegetable for your sambar, in your vadai and in many other dishes!

I’ve added green mung sprouts in this curry, to incorporate a good source of protein, fiber and many important nutrients. Sprouted mung beans are more nutritious than ones that haven’t germinated yet.

The combination of banana stem and moong sprouts makes this simple curry dish a complete meal in itself for weight watchers and a power packed side dish for your rice or other healthy complex carbs like millets/brown rice/red rice or hand pound rice.

Ingredients

Coconut oil – 2 tbsp

Mustard seeds – 1 tsp

Chana dhal – 1 tsp

Urad dhal – 2 tsp

Green chillies (finely chopped) – 2 tsp

Ginger (finely chopped) – 3 tsp

Curry leaves (finely chopped) – 2 tsp

Coriander leaves (finely chopped) – 2 tbsp

Banana stem (chopped into small cubes) – 2 cups

Green mung sprouts – 1 cup

Salt – 1/2 tsp (or to taste)

Sugar – 1/2 tsp (optional)

Fresh coconut grated – 3 to 4 tbsp

Yoghurt/Buttermilk – 2 tbsp

Yield
Serves 4

Prep time
25 mins
2 days to sprout the mung beans

Cook time
15 mins

Method

1)   In a bowl take 500 ml water, add the yoghurt/buttermilk and mix completely. Peel the first few outer layers of the banana stem by hand. It will look like a smooth, shiny cylindrical tube at this stage. Now cut the last  outer layer with a knife as shown in the video. What you see inside won’t be glossy anymore.

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2)   Now cut the cylindrical stem horizontally. Discard the fibers like it is shown in the video and put the slices in the yoghurt/buttermilk mixed water. This stops the slices from changing colour and helps them stay fresh for longer. Every time you slice the stem horizontally, you have to pull out the fibers and discard.

Chop the slices into small cubes and put them back in the yoghurt/buttermilk water until you start cooking.

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3)   Just before cooking, drain the banana stem pieces well and keep ready. Heat a wide pan until medium hot, add 1 1/2 tbsp of coconut oil. Then add mustard seeds and allow it to splutter. 

4)  Now add the chana and urad dhal. Fry until golden and crisp. Immediately add the green chillies, ginger, curry and coriander leaves. Saute for a minute.

5)   Now add the chopped banana stem, sprouted green mung sprouts, salt and sugar. Mix and cover the pan. Let it cook on medium heat for nearly 7 to 10 mins. Open the pan once in between and mix the curry, close the pan and continue to cook.

6)   After about 10 mins, open the pan, add the coconut and mix completely. Switch off the heat and transfer the banana stem and sprouts curry to a serving dish. Enjoy with your choice of rice or roti or as a salad.

Notes

1. While buying the banana stem, make sure to buy fresh and tender stem only (fresh stem will be white in colour). Old discoloured stems have more fibers and are difficult to prepare.
2. You can also add 2 tbsp of fenugreek sprouts (check out my fenugreek and grape pickle recipe for tips on sprouting fenugreek) to this curry, for more added nutrition and health benefits. Fussy eaters will not even know that you’ve added fenugreek sprouts and you will have the satisfaction of serving a completely nutritious curry/salad to them!
3. When fresh coconut is used, I prefer to use coconut oil. A mild drizzle of coconut oil on top of the banana stem and sprouts curry, after switching off the heat, can add a very nice aroma to this wonderful dish. But feel free to use any other cooking oil if you don’t have coconut oil.
4. It is better to undercook the banana stem and sprouts in this curry. Both of these can be eaten raw too. If you are going to have this as a salad then cook only for 4 to 5 mins and remove from heat. Then add the grated coconut, mix and enjoy.

Beginner’s Tip

1. To make your own green mung sprouts, wash and soak the green mung in water. Discard the water after the first 12 hours and add fresh water. Let it soak for another 12 hours. After 24 hours of soaking, the mung will be soft, swollen fully, and ready to sprout. Drain the water completely, tie the soaked mung in a clean kitchen cloth, place it in a dry container with a lid on and partially closed. Place this in your kitchen, away from direct heat, preferably in a dark place and do not disturb for at least 12 hours. After nearly 12 hours your green mung will have sweet smelling, long, thick sprouts. Store this in a clean, dry container with the lid on, in your refrigerator for up to 3 to 4 days. Use when required and refrigerate the leftover sprouts. Sprouting lentils or beans before cooking not only enhances its nutritive value, but also helps in easier/better digestion for people who experience heaviness or bloating after having protein rich lentils and beans.

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Super easy to make, high in nutrition, this colourful salad consists of protein rich chickpea, crunchy vegetables and leaves, minimum dressing and topped with roasted sesame seeds for added crunch and health benefits. This can be a meal by itself too. Start your New Year on a healthy note!

Ingredients

Chickpeas – 1 cup (soak overnight)

Sesame seeds – 1 tablespoon

Sweet corn (boiled) – 3 tbsp

Cucumber (chopped) – 3 tbsp

Baby carrot (chopped) – 3 tbsp

Broccoli florets (blanched) – a handful

Green capsicum (chopped) – 2 tbsp

Mix of yellow, red and orange capsicum (chopped) – 3 tbsp

Purple cabbage (chopped) – 3 tbsp

Crumbled Feta/cottage cheese – 2 tbsp (optional)

Fresh cauliflower leaves (chopped) – 3 tbsp

Fresh coriander leaves (chopped) – 3 tbsp

Green chillies (chopped) – 1 tbsp (optional)

SALAD DRESSING:

Pink salt – 1/4 tsp (to taste)

Honey – 1 tbsp

Crushed black pepper – 1 tsp

Lemon juice – 1 tbsp

Olive oil – 2 tbsp

Yield
Serves 2

Prep time
Overnight soaking of chickpeas
30 mins on the day

Method

1)   Boil the soaked chickpeas until soft but not mushy and set aside to cool completely.

2)   Blanch the sweet corn and broccoli florets (see Cauliflower Bites recipe for blanching tips) and set aside.

3)   Take all the ingredients for the salad dressing in a bowl and mix thoroughly. Refrigerate for half an hour.

4)   In a pan, take the sesame seeds and dry roast on low heat until it turns golden. Set aside. 

5)   In a wide bowl take the boiled chickpeas, chopped/blanched vegetables, crumbled cheese (see how to make paneer recipe for tips to make soft cottage cheese) and chopped leaves. Mix. Refrigerate for 15 mins.

6)   Just before serving, drizzle salad dressing and the roasted sesame seeds to the colourful salad and mix thoroughly.

7)   Serve this colourful salad cold, as a wholesome meal by itself.

Notes

1. Instead of chickpeas you can use kidney beans (rajma), black eyed beans or peanuts to make this colourful salad.
2. Feel free to use tinned chickpeas and/or corn for convenience or to cut down on prep time.
3. I’ve kept the salad dressing very simple to avoid unnecessary extra calories.
4. Refrigerating the salad dressing and the chickpea-vegetable mixture until you are going to serve the salad, helps retain the crunchiness of the salad for a longer time.
5. Keep the chopped cauliflower and coriander leaves in ice cold water to retain freshness and keep them crunchy.
6. Cubed, boiled potato/sweet potato and halved cherry tomatoes are good additions to this already wholesome salad.
7. You can avoid feta/cottage cheese completely to make it vegan friendly.

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