Steamed Kerala Banana
Beverages • India
How to Make Steamed Kerala Banana (Traditional & Healthy Version)
Steamed Kerala Banana, known as 'Pazham Puzhungiyathu' in Malayalam, is a classic South Indian breakfast and snack that highlights the natural sweetness and nutrition of the indigenous Nendran banana. This dish is a staple in Kerala households, especially during Onam and Vishu festivals, where simple, wholesome foods are celebrated. The preparation is straightforward and preserves the banana’s rich flavor, making it a favorite among all age groups. Steamed Kerala Banana is revered for its soft, melt-in-the-mouth texture and subtle aroma, offering a comforting treat that connects generations. The dish is deeply rooted in Kerala’s culinary traditions, reflecting the region’s emphasis on minimally processed, plant-based foods. It’s often enjoyed with a sprinkle of grated coconut, cardamom, or a drizzle of honey, elevating its taste while keeping the recipe healthy and light. Steamed bananas are ideal for those seeking a nutritious, quick meal that’s easy to digest and full of vitamins, making it a go-to choice for health-conscious eaters. This recipe celebrates Kerala’s bounty while being perfect for calorie-conscious diets, fitting seamlessly into vegetarian meal plans and Indian wellness routines.
Ingredients(for 1 medium Nendran banana per serving)
- 2 medium Nendran banana (Kerala banana (Pazham))
- 2 tablespoons Grated coconut (Freshly grated (optional)) - optional
- 1/4 teaspoon Cardamom powder (Elaichi) - optional
- 1 teaspoon Honey (Optional for extra sweetness) - optional
- as required Water (For steaming)
- 1 teaspoon Ghee (Desi ghee (optional for flavor)) - optional
- a pinch Salt (Optional to balance sweetness) - optional
- 1 teaspoon Jaggery powder (Optional for traditional touch) - optional
Instructions
- 1
Wash the Nendran bananas thoroughly and cut off both ends. You can peel the skin or steam with skin for added fiber.
5 minutes
Steaming with skin preserves more nutrients and fiber.
- 2
Place water in an idli steamer or pressure cooker (without weight). Arrange bananas on the steaming plate.
3 minutes
Ensure bananas are not touching each other for even cooking.
- 3
Steam bananas for 15-20 minutes until the skin splits and the flesh turns soft.
20 minutes
Check with a fork; if it slides in easily, bananas are done.
- 4
Remove bananas from steamer and let them cool slightly. Peel if steamed with skin.
3 minutes
Let bananas cool for a few minutes to avoid burns.
Why This Dish is Healthy
Steamed Kerala Banana is an excellent low-calorie, high-nutrient breakfast or snack. Its minimal preparation avoids frying or added sugars, making it ideal for weight loss and diabetic diets. The dish is satisfying yet light, supporting digestive health and satiety. Using indigenous bananas ensures a good balance of vitamins and minerals, while optional toppings keep the recipe flexible for different nutritional needs.
Nendran bananas are rich in potassium, magnesium, vitamin B6, and dietary fiber, promoting heart health and digestion. Steaming retains most nutrients and keeps the dish free of added fats. Grated coconut adds healthy fats and minerals, while cardamom offers antioxidants. This recipe is naturally gluten-free and low in sodium, making it suitable for a variety of diets. The bananas provide complex carbohydrates for sustained energy.
Pro Tips
- 💡Tip 1: Use ripe Nendran bananas for best sweetness and texture.
- 💡Tip 2: Steaming with skin preserves nutrients and prevents the banana from becoming mushy.
- 💡Tip 3: For a festive touch, serve with a small dollop of ghee and jaggery.
Storage & Serving
Store steamed bananas in an airtight container in the refrigerator for up to 2 days. Reheat gently in a steamer or microwave before serving. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
