Are you struggling to find recipes that make the most of the often-overlooked banana flower? Known for its rich iron content, dietary fibre, and ability to improve digestion, this healthy recipe for banana flower is a good source of all nutrients, perfect for boosting wellness while keeping calories in check. Whether you have anaemia, want to regulate blood sugar, or simply exploring new dishes, nutritious recipes for banana flowers can transform this edible flower into flavorful and wholesome meals. Offering taste, health benefits, and easy-to-follow techniques, these recipes for banana flowers will ensure you reap the full nutritional goodness of this superfood without compromising on flavour.
But what are the best ways to preserve banana flower flavour and colour? This blog lists six Indian-style recipes for banana flowers, from stir-fries to curries, alongside healthy preparation tips to simplify the often-intimidating cleaning and cooking process. So, keep reading!
Table Of Contents
1. What Can Be Done With Banana Flower? 6 Indian Recipes With Banana Flower
2. How To Prepare Banana Flower For Consumption?
3. What Is The Benefit Of Banana Flower Water?
4. The Final Say
5. FAQs
6. References
What Can Be Done With Banana Flower? 6 Indian Recipes With Banana Flower
The vibrant purple or red blooms of banana flowers are used in many cuisines, particularly in South Asian and Southeast Asian dishes. While they may seem unusual, banana flowers are packed with vitamins C and B6, potassium and magnesium, and dietary fibre; these flowers offer a unique flavour profile that adds a touch of exoticism to any meal.
Try making these Indian-style recipes for banana flowers, offering incredible health benefits:
1. Banana Flower With Veggies Stir-Fry (Thoran)
Banana Flower Stir-Fry is a fibre-rich recipe that aids digestion and prevents constipation. The banana flower is full of iron, potassium, and vitamin C, helping to improve blood circulation, boost immunity, and reduce inflammation. Combined with fresh vegetables, these low-calorie meal prep stir-fry recipes enhance vitamin A and antioxidants, promoting skin and eye health while keeping calories low.
Ingredients:
- Banana flower (chopped and cleaned) – 1 cup
- Grated coconut – ½ cup
- Carrot (chopped) – 1 medium
- Onion (chopped) – 1 small
- Green chili (slit) – 2
- Curry leaves – A few
- Mustard seeds – 1 teaspoon
- Turmeric powder – ½ teaspoon
- Coconut oil – 2 tablespoons
- Salt – As required
Steps To Make This Recipe For Banana Flower:
1. Clean the banana flower, remove the florets, and finely chop them. Soak in water with turmeric to reduce bitterness.
2. Heat coconut oil in a pan. Add mustard seeds and keep them to splutter.
3. Add curry leaves, chopped onions, and green chillies. Sauté for 2 minutes.
4. Add the chopped banana flower and carrots. Stir well and cook for 5 minutes on low flame.
5. Add turmeric powder, salt, and grated coconut. Mix everything well.
6. Cover and cook for another 5-7 minutes until the veggies and banana flowers are tender. Serve warm.
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2. Raw Banana Flower Kofta Curry
This kofta curry offers delicious 30-gram protein meals with the goodness of banana flower, which supports hormonal balance and reduces menstrual issues. Rich in fibre, potassium, and magnesium, it promotes heart health, regulates blood pressure, and provides energy without excessive fat.
Ingredients:
- Banana flower (cleaned and chopped) – 1 cup
- Gram flour (besan) – ½ cup
- Onion (chopped) – 1 small
- Green chili (chopped) – 2
- Ginger-garlic paste – 1 teaspoon
- Turmeric powder – ½ teaspoon
- Red chilli powder – 1 teaspoon
- Garam masala – 1 teaspoon
- Tomato puree – 1 cup
- Cumin seeds – 1 teaspoon
- Oil – For frying
- Salt – As required
Steps To Make This Recipe For Banana Flower:
1. Clean and chop the banana flower and steam it for 10 minutes. Mash it well.
2. In a bowl, mix mashed banana flower, gram flour, onions, green chilli, turmeric, and salt. Shape into small koftas.
3. Deep fry or air fry the koftas until golden brown. Set aside.
4. Heat oil in a pan, add cumin seeds and sauté ginger-garlic paste. Add tomato puree and properly cook for 5 minutes.
5. Add red chilli powder, turmeric, garam masala, and salt. Stir well.
6. Add water to adjust consistency and bring to a boil. Gently drop the koftas into the curry and simmer for 5 minutes.
7. Garnish with fresh coriander and serve hot with rice or roti.
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3. Banana Flower Dal Usili
This protein-rich recipe is one of the healthy dinner ideas that combines the benefits of lentils and banana flowers to aid muscle repair and boost energy levels. Banana flower’s high iron content improves haemoglobin levels, while lentils provide plant-based proteins, B vitamins, and magnesium to support metabolic and heart health.
Ingredients:
- Banana flower (chopped) – 1 cup
- Toor dal (split pigeon peas) – ½ cup
- Red chillies – 2
- Mustard seeds – 1 teaspoon
- Curry leaves – A few
- Turmeric powder – ½ teaspoon
- Hing (asafoetida) – A pinch
- Coconut oil – 2 tablespoons
- Salt – As required
Steps To Make This Recipe For Banana Flower:
1. Soak toor dal for 1 hour, then drain and grind coarsely with red chillies and turmeric.
2. Clean and chop the banana flower and steam it for 10 minutes.
3. Heat coconut oil in a clean pan, and add quality mustard seeds, curry leaves, and hing. Let it splutter.
4. Add the ground dal mixture and sauté for 5-7 minutes until it crumbles.
5. Add the steamed banana flower and salt. Mix well and cook for another 5 minutes.
6. Serve this healthy usili as a side dish with rice.
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4. Banana Flower & Sweet Potato Cutlet
These nutritious cutlets are healthy Indian snacks that combine the potassium-rich banana flower with sweet potatoes, high in beta-carotene and vitamin A, for better vision and immunity. This fibre-packed snack supports digestion, energy levels, and weight management.
Ingredients:
- Banana flower (chopped) – 1 cup
- Sweet potatoes (boiled and mashed) – 1 cup
- Bread crumbs – ½ cup
- Onion (chopped) – 1 small
- Green chilies (chopped) – 2
- Garam masala – 1 teaspoon
- Red chilli powder – ½ teaspoon
- Salt – As required
- Oil – For shallow frying
Steps To Make This Recipe For Banana Flower:
1. Clean and finely chop the banana flower. Boil and mash it along with the sweet potatoes.
2. In a bowl, mix mashed banana flower, sweet potatoes, onions, green chillies, salt, and spices.
3. Shape the mixture into small cutlets and coat with bread crumbs.
4. Heat oil on a tawa and shallow fry the cutlets until golden on both sides.
5. Serve hot with homemade green chutney or ketchup.
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5. Banana Flower Petals Chutney
This flavorful chutney is rich in antioxidants that combat oxidative stress and inflammation. Banana flower petals provide essential vitamin E, fibre, and potassium, supporting gut health and immunity.
Ingredients:
- Banana flower petals (chopped) – 1 cup
- Grated coconut – ½ cup
- Tamarind – 1 small piece
- Green chilies – 2
- Mustard seeds – 1 teaspoon
- Curry leaves – A few
- Coconut oil – 1 tablespoon
- Salt – As required
Steps To Make This Recipe For Banana Flower:
1. Clean and chop the banana flower petals.
2. Heat oil in a clean pan; add quality mustard seeds and curry leaves. Let it splutter.
3. Add banana flower petals, tamarind, and green chillies. Sauté for 5-7 minutes.
4. Let the mixture cool, then grind with grated coconut and salt into a smooth chutney.
5. Serve with idli, dosa, or rice.
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6. Banana Flower Florets For Chips
Banana flower chips are a healthy alternative to fried snacks. Rich in fibre and potassium, they improve digestion and blood circulation while providing a satisfying crunch.
Ingredients:
- Banana flower florets (cleaned) – 1 cup
- Rice flour – 2 tablespoons
- Turmeric powder – ½ teaspoon
- Red chilli powder – 1 teaspoon
- Salt – As required
- Oil – For frying
Steps To Make This Recipe For Banana Flower:
1. Clean the banana flower florets and soak them in water with turmeric for 10 minutes. Drain well.
2. In a bowl, mix rice flour, chilli powder, turmeric, and salt. Coat the florets evenly with this mixture.
3. Heat oil in a clean pan and deep fry the coated florets until crispy and golden brown.
4. Remove excess oil using a paper towel. Serve as a crunchy snack.
Also Read: 6 Nutritious Rice Flour Breakfast Recipes: Diet & Benefits
How To Prepare Banana Flowers For Consumption?
Banana flowers, a unique and nutritious ingredient, require careful preparation before consumption. Consider these steps to prepare banana flowers for cooking:
1. Carefully peel away the tough outer layers of the banana flower. You'll be left with the delicate, edible inner petals.
2. To remove any bitterness and prevent discolouration, soak the flower petals in water, lemon juice, or vinegar for about 30 minutes.
3. After soaking, drain the petals thoroughly and rinse them with clean water to remove any residual acidity.
4. The petals can be whole, chopped, or sliced, depending on the desired recipe. They can be stir-fried, steamed, or added to soups and curries.
Try these additional tips for using banana flowers:
- Use fresh banana flowers for the best flavour and texture.
- To prevent discolouration, prepare the flowers just before cooking.
- Banana flowers can be used in various dishes, from salads to stir-fries.
- The subtle, slightly sweet flavour of banana flowers adds a unique taste to any dish.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
What Is The Benefit Of Banana Flower Water?
Banana flower water, a unique and lesser-known beverage, has health benefits. Derived from steeping banana flowers in hot water, this infusion is packed with antioxidants, vitamins, minerals, and fibre. These nutrients work synergistically to promote wellness.
Antioxidants in banana flower water combat oxidative stress, reducing the risk of chronic diseases. The fibre further aids digestion prevents constipation, and fosters a healthy gut. Also, it helps regulate blood sugar. Also, compounds in banana flowers possess anti-inflammatory properties, reducing inflammation throughout the body.
Beyond its health benefits, banana flower water offers specific advantages for various health concerns. For women, it regulates menstrual cycles and reduces heavy bleeding and cramps. It also increases milk production, especially in breastfeeding mothers. For skin plus hair health, the antioxidants in banana flower water contribute to a youthful glow, reduce ageing, and strengthen hair.
While these benefits are promising, consult before making significant dietary changes, especially for people with health conditions or those who are pregnant or breastfeeding.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
The Final Say
Ultimately, banana flowers are a nutritious and versatile choice that can be included in various ways. However, handle them carefully, as their sap can cause skin irritation in some people. When preparing banana flowers, wearing gloves is best to protect your hands. If you're unsure how to prepare banana flowers, it's always a good idea to consult a recipe or seek advice from a knowledgeable cook. With a little care, you can enjoy the many benefits of this unique and delicious ingredient.
FAQs
1. Can I eat banana flowers raw and dried?
Yes, you can eat banana flowers raw. They are commonly used in salads and smoothies. However, some people find the raw flowers slightly bitter, so they may prefer to cook them first. Dried banana flowers can also be eaten but are less common than fresh or cooked banana flowers.
2. How do I prevent banana flowers from turning brown?
To prevent banana flowers from turning brown, soak them in a solution of lemon juice or vinegar and water for about 30 minutes. This will help to remove the bitterness and prevent discolouration. You can also blanch the flowers for a few minutes to help them retain their colour.
3. Can I freeze banana flowers?
Yes, you can freeze banana flowers. To freeze them, first blanch them for a few minutes, then drain them well and place them in a freezer-safe bag. They will keep in the freezer for up to 6 months.
4. Can pregnant women eat banana flowers?
Yes, pregnant women can eat banana flowers. Banana flowers are a good source of fibre, vitamins, and minerals, and they are good for pregnant women.
References
- https://www.netmeds.com/health-library/post/banana-flower-the-superfood-you-havent-heard-of?srsltid=AfmBOorQNQG8-7Ko4pSLYsx4_RnLHilOEsnFv_MRdW1wgBJ4DBIQMbsJ
- https://www.awayinthekitchen.com/post/banana-flowers-cooked-in-2-ways-mocha-r-ghonto-and-kadali-bhanda-patua
- https://cookpad.com/in/search/banana%20flower
- https://hebbarskitchen.com/banana-flower-recipes-banana-blossom/
- https://timesofindia.indiatimes.com/life-style/food-news/discover-the-nutritional-value-and-health-benefits-of-banana-flowers/articleshow/107270424.cms
- https://krishnendu.org/banana-flower-blossoms-of-optimal-health-10-health-benefits/
- https://www.medindia.net/health/diet-and-nutrition/health-benefits-of-banana-flower.htm
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