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
- 2 large Nendran bananas (ripe Kerala banana, called 'ethapazham')
- 1/4 cup Fresh grated coconut (optional topping)
- 1/4 teaspoon Cardamom powder (elaichi)
- 1 tablespoon Honey or jaggery syrup (for drizzling (optional))
- 1 tablespoon Chopped nuts (cashews, almonds; optional for garnish)
- 1 teaspoon Ghee (for serving (optional))
- a pinch Salt (optional, enhances flavor)
- as needed Water (for steaming)
Step-by-step instructions
Step 1 · Wash the Nendran bananas thoroughly
Wash the Nendran bananas thoroughly. Cut off both ends and slice them in half lengthwise with the skin on.
Step 2 · Prepare a steamer or idli cooker by adding enough water to the base
Prepare a steamer or idli cooker by adding enough water to the base. Place a steaming rack or plate inside.
Step 3 · Arrange the banana halves on the steaming rack with the cut side fa...
Arrange the banana halves on the steaming rack with the cut side facing up.
Step 4 · Cover and steam on medium heat for 12-15 minutes
Cover and steam on medium heat for 12-15 minutes, until the bananas are soft and the skin starts to split.
Step 5 · Remove the steamed bananas carefully and let them cool for a minute
Remove the steamed bananas carefully and let them cool for a minute. Peel off the skin gently.
Step 6 · Place the peeled bananas on serving plates
Place the peeled bananas on serving plates. Sprinkle grated coconut and cardamom powder on top. Drizzle with honey or jaggery syrup if desired.
Step 7 · Serve warm as a nutritious breakfast or as a healthy evening snack ...
Serve warm as a nutritious breakfast or as a healthy evening snack with chai.
Why this recipe 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.
A note on tradition
In Kerala, steamed banana is a traditional breakfast and snack, especially during monsoon and festival times like Onam and Vishu. It is served in temples as prasadam and often forms part of the 'sadya' feast. The Nendran variety is unique to Kerala, making this dish regionally significant. Simple, nourishing, and easy to digest, it’s a staple for all ages.