Banana Stew
Lunch • India
How to Make Banana Stew (Traditional & Healthy Version)
Banana Stew, locally known as "Pazham Puzhungiyathu Curry" in Kerala, is a simple yet flavorful South Indian dish made from ripe or semi-ripe bananas (often called "nendra pazham"). Traditionally prepared in households across Kerala and Tamil Nadu, this vegetarian stew is especially enjoyed during Onam and Vishu festivals. The unique combination of sweet banana, coconut milk, and aromatic spices creates a comforting, mildly sweet curry perfect for lunch. Its velvety texture and subtle flavors make it an ideal choice for those seeking a light, nutritious meal. Banana Stew is typically served with steamed rice, appam, or puttu, making it a wholesome addition to an Indian thali. With its easily digestible nature and gentle spice profile, this dish is favored by all age groups, including children and elders. Embracing the essence of Indian vegetarian cuisine, Banana Stew showcases the harmony of local produce, traditional spices, and the health-conscious cooking style of the South. This recipe not only brings authentic Indian flavors to your kitchen but also supports a balanced lifestyle, making it a great lunch option for calorie-conscious individuals.
Ingredients(for 1 medium bowl per serving)
- 2 large Nendra Pazham (ripe Kerala banana) (peeled and sliced)
- 1 cup Thin coconut milk (first extract preferred)
- 1/2 cup Thick coconut milk (second extract)
- 2 Green chilies (slit lengthwise)
- 1 sprig Curry leaves (fresh)
- 2 tsp Coconut oil (for authentic flavor)
- 1/2 tsp Mustard seeds
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1/2 cup Water (as needed for consistency)
Instructions
- 1
Peel the nendra pazham and slice them into thick rounds. Set aside.
3 minutes
Use ripe bananas for natural sweetness and better texture.
- 2
In a heavy-bottomed pan (kadhai), heat 1 tsp coconut oil. Add mustard seeds and let them splutter.
2 minutes
Mustard seeds add an authentic South Indian aroma.
- 3
Add green chilies and curry leaves. Sauté for 1 minute until fragrant.
1 minute
Do not brown the curry leaves to preserve their fresh flavor.
- 4
Add the sliced bananas and sprinkle turmeric powder. Mix gently to coat the bananas.
2 minutes
Mix softly to avoid breaking the banana pieces.
Why This Dish is Healthy
This Banana Stew is a healthy choice as it's made with ripe bananas, which provide energy and essential vitamins without added sugar. The coconut milk base supplies good fats and makes the dish satisfying yet light. Using traditional coconut oil and minimal spices ensures the recipe remains gentle on the stomach and suitable for calorie tracking. Enjoying this vegetarian stew enhances your fiber intake and supports a balanced vegetarian diet.
Banana Stew is a powerhouse of essential nutrients. Nendra pazham provides dietary fiber, vitamin C, and potassium—all vital for heart health and digestion. Coconut milk offers healthy fats, particularly lauric acid, which boosts immunity. The use of minimal oil keeps calories in check, while turmeric and curry leaves add antioxidants. This stew is naturally gluten-free, low in cholesterol, and free from processed ingredients, making it suitable for most diets.
Pro Tips
- 💡Tip 1: Always use ripe nendra pazham for authentic sweetness and flavor.
- 💡Tip 2: Do not overcook bananas to avoid a mushy texture.
- 💡Tip 3: Add coconut milk in two stages—thin first, then thick—to get the right consistency.
Storage & Serving
Store leftover Banana Stew in an airtight container in the refrigerator for up to 2 days. Reheat gently on a low flame, adding a splash of water or coconut milk if needed to restore creaminess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
