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
Step-by-step instructions
Step 1 · Peel the raw bananas and cut them into small cubes
Peel the raw bananas and cut them into small cubes. Place in a bowl of water to prevent browning.
Step 2 · Heat coconut oil in a kadhai or non-stick pan on medium heat
Heat coconut oil in a kadhai or non-stick pan on medium heat. Add mustard seeds and let them splutter.
Step 3 · Add curry leaves and slit green chili (if using)
Add curry leaves and slit green chili (if using). Sauté for a few seconds until aromatic.
Step 4 · Drain the banana pieces and add to the pan
Drain the banana pieces and add to the pan. Sprinkle turmeric and red chilli powder. Stir well to coat.
Step 5 · Add salt and mix
Add salt and mix. Cover and cook on low flame for 10-12 minutes, stirring occasionally, until bananas are cooked but not mushy.
Step 6 · Add fresh grated coconut and mix well
Add fresh grated coconut and mix well. Sauté uncovered for 2-3 minutes for the flavors to blend.
Step 7 · Serve hot as a side dish with steamed rice
Serve hot as a side dish with steamed rice, sambar, or rasam.
Why this recipe 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.
A note on tradition
Banana Upperi holds a special place in Kerala cuisine, often featured in the elaborate Onam Sadhya—a grand vegetarian feast served on banana leaves during the Onam festival. It is also prepared for Vishu and other festive occasions, showcasing the region’s love for plantain-based dishes. The recipe is a testament to the simple yet flavorful cooking style of South India and is a nostalgic dish for many Malayali households.