Banana flower is the underrated summer produce that can help you eat better. Banana flower is packed with essential nutrients including vitamins A, C, and E, as well as minerals like potassium, calcium, and magnesium. It also contains dietary fibre, protein, and antioxidants that support overall health and well-being. It is a rich source of dietary fibre, which helps promote healthy digestion by regulating bowel movements and preventing constipation.
The fibre also acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving gut health. Banana flowers contain bioactive compounds like tannins and flavonoids that help regulate blood sugar levels. It may be beneficial for individuals with diabetes or insulin resistance by improving insulin sensitivity and lowering blood sugar spikes. The best part is that it is easy to use and you can even find cleaned and prepped banana flowers online. Here are some ways you can use it in homemade dishes.
Vazhaipoo Vadai
This South Indian snack can be made in a few minutes. Chop cleaned banana flowers and mix them with soaked and ground lentils (usually a combination of chana dal and urad dal), along with onions, green chilies, ginger, curry leaves, and spices like cumin and coriander. Shape the mixture into patties and deep fry until golden brown. Serve hot with coconut chutney or sambar.
Mochar Ghonto
This Bengali curry is made by cooking chopped banana flowers with potatoes, peas, and a blend of spices including turmeric, cumin, coriander, and garam masala. The dish is finished with a tempering of mustard seeds, dried red chillies, and bay leaves and this is particularly a summer delicacy in eastern states.
Vazhaipoo Poriyal
If you’re looking to make digestible dishes, make this simple and flavourful Vazhaipoo Poriyal. It’s made by sautéing chopped banana flowers with grated coconut, mustard seeds, urad dal, curry leaves, green chillies, and a pinch of turmeric. It's a popular side dish served with rice and sambar or rasam.
Keerai Vazhaipoo Kootu
This banana flower and spinach stew combines finely chopped banana flowers with spinach (keerai), lentils, coconut, and a blend of South Indian spices. The mixture is cooked until the flavors meld together, resulting in a hearty and nutritious stew that pairs well with rice or roti.
Vazhaipoo Rasam
Vazhaipoo Rasam is a tangy and aromatic South Indian soup made with tamarind extract, tomato, garlic, peppercorns, cumin, and other spices. Chopped banana flowers are added to the rasam along with toor dal (split pigeon peas) for extra flavor and texture. It's traditionally served as a comforting meal with rice and a dollop of ghee.