Steamed Banana
Beverages • India
How to Make Steamed Banana (Traditional & Healthy Version)
Steamed Banana, locally known as 'Pazhampuzhungiyathu' in Kerala, is a cherished and wholesome dish that has been part of the region’s culinary tradition for generations. This simple yet flavorful recipe uses ripe Nendran bananas, which are gently steamed to bring out their natural sweetness, making it a popular choice for a light breakfast or snack, especially during the monsoon season. In Kerala households, steaming is a preferred cooking method, as it preserves the nutrients and enhances the taste of the bananas without the need for added fats or sugars. Steamed Banana is often enjoyed during Onam and Vishu festivals, served alongside a cup of chai or as part of a larger vegetarian thali. Its subtle aroma and tender texture make it appealing to people of all ages, from children to elders. This dish is not only quick and easy to prepare but also aligns perfectly with health-conscious diets, making it a favorite in homes where wellness is prioritized. The recipe is naturally vegetarian and can be easily adapted for vegan diets, making it inclusive and versatile.
Ingredients(for 1 large steamed Nendran banana per person)
- 2 large Nendran bananas (ripe Kerala banana, called 'ethapazham')
- 1/4 cup Fresh grated coconut (optional topping) - optional
- 1/4 teaspoon Cardamom powder (elaichi) - optional
- 1 tablespoon Honey or jaggery syrup (for drizzling (optional)) - optional
- 1 tablespoon Chopped nuts (cashews, almonds; optional for garnish) - optional
- 1 teaspoon Ghee (for serving (optional)) - optional
- a pinch Salt (optional, enhances flavor) - optional
- as needed Water (for steaming)
Instructions
- 1
Wash the Nendran bananas thoroughly. Cut off both ends and slice them in half lengthwise with the skin on.
5 minutes
Slicing helps the banana cook evenly and faster.
- 2
Prepare a steamer or idli cooker by adding enough water to the base. Place a steaming rack or plate inside.
3 minutes
Ensure the water level is below the rack to prevent sogginess.
- 3
Arrange the banana halves on the steaming rack with the cut side facing up.
2 minutes
Do not overcrowd; allow steam to circulate for even cooking.
- 4
Cover and steam on medium heat for 12-15 minutes, until the bananas are soft and the skin starts to split.
15 minutes
Check doneness by piercing with a fork—it should slide in easily.
Why This Dish is Healthy
This recipe uses minimal added sugar and no processed ingredients, making it a natural and wholesome option. Steaming requires no oil, reducing overall calories and fat content. The high fiber and low glycemic index of Nendran bananas help manage blood sugar. The optional use of nuts and coconut provides good fats and satiety, making it perfect for weight management and heart health.
Steamed Banana is rich in dietary fiber, potassium, and natural sugars, providing sustained energy without unhealthy fats. Nendran bananas are a good source of vitamins B6 and C, aiding immunity and metabolism. Grated coconut adds healthy fats, while cardamom provides antioxidants. Steaming preserves nutrients better than frying or boiling. This dish is naturally gluten-free, low in cholesterol, and suitable for most diet plans.
Pro Tips
- 💡Tip 1: Use only ripe but firm Nendran bananas for best texture and flavor.
- 💡Tip 2: Do not peel before steaming—steaming with skin retains moisture and nutrients.
- 💡Tip 3: Add a pinch of salt while steaming to enhance natural sweetness.
Storage & Serving
Steamed bananas are best enjoyed fresh and warm. Leftovers can be refrigerated in an airtight container for up to 1 day. Reheat gently by steaming or microwaving before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 115.0 kcal |
