Banana Upperi
Lunch • India
How to Make Banana Upperi (Traditional & Healthy Version)
Banana Upperi, also known as ethakka upperi in Malayalam, is a classic South Indian side dish cherished across Kerala, especially during festive occasions like Onam Sadhya. Made with raw banana (kacha kela or nendran banana), this dish is lightly spiced, stir-fried, and tempered with coconut oil and curry leaves, giving it a unique flavor and aroma. Banana Upperi is a staple on lunch menus, adding a delicious, mildly sweet and savory note to the traditional thali. The origins of Banana Upperi can be traced to Kerala’s rich culinary heritage, where plantains are widely grown and used in a variety of dishes. The preparation involves minimal ingredients, making it both simple and health-conscious. The texture is slightly crisp on the outside with a soft interior, making it a delightful addition to any meal. This vegetarian recipe is not only quick to prepare but also packs in taste and nutrition, making it perfect for health-conscious families and those tracking their calories.
Ingredients(for 1 small bowl per person)
- 2 medium Raw banana (nendran or plantain) (kacha kela)
- 2 tsp Coconut oil (Kerala-style preferred)
- 2 tbsp Fresh grated coconut (optional but traditional) - optional
- 1/2 tsp Mustard seeds (rai)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chilli powder (adjust to taste)
- 8-10 leaves Curry leaves (kadi patta)
- to taste Salt
- 1, slit Green chili (hari mirch) - optional
Instructions
- 1
Peel the raw bananas and cut them into small cubes. Place in a bowl of water to prevent browning.
5 minutes
Soaking prevents discoloration and removes excess starch.
- 2
Heat coconut oil in a kadhai or non-stick pan on medium heat. Add mustard seeds and let them splutter.
2 minutes
Use pure coconut oil for authentic Kerala flavor.
- 3
Add curry leaves and slit green chili (if using). Sauté for a few seconds until aromatic.
1 minute
Be careful as curry leaves can sputter in oil.
- 4
Drain the banana pieces and add to the pan. Sprinkle turmeric and red chilli powder. Stir well to coat.
2 minutes
Stir gently to avoid mashing the bananas.
Why This Dish is Healthy
This dish is a healthy choice as it uses wholesome, unprocessed ingredients and is cooked with very little oil, making it low in calories. Raw bananas are known for their complex carbohydrates, which release energy slowly, keeping you fuller for longer. The recipe is naturally gluten-free, aids digestion, and supports heart health, making it perfect for weight management and a balanced diet.
Banana Upperi is a rich source of dietary fiber, vitamin C, vitamin B6, and potassium thanks to raw bananas (kacha kela). The dish uses minimal oil and is low in saturated fat, making it suitable for those monitoring cholesterol. The addition of coconut provides healthy fats and micronutrients, while turmeric and curry leaves offer antioxidants and anti-inflammatory benefits. This vegetarian side is gluten-free and can be adapted for vegan diets by skipping any dairy-based ghee.
Pro Tips
- 💡Tip 1: Choose firm, green raw bananas for best texture.
- 💡Tip 2: Don’t skip coconut oil—it’s key to authentic flavor.
- 💡Tip 3: Add coconut only at the end to retain its aroma and freshness.
Storage & Serving
Store leftover Banana Upperi in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave before serving. Best enjoyed fresh.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
