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Boiled Banana
Lunch • India
How to Make Boiled Banana (Traditional & Healthy Version)
Boiled Banana, known locally as 'vaazha pazham puzhungiyathu' in Kerala, is a traditional South Indian dish that celebrates the natural sweetness and nutrition of ripe or semi-ripe bananas. This simple yet wholesome recipe is a staple in many Kerala households, especially during the festival of Onam and on auspicious days when light, sattvic food is preferred. The dish is prepared by gently boiling nendran bananas (a variety native to Kerala) and serving them as a nourishing side or main component of a typical sadhya (festive meal). The taste of boiled banana is subtle, mildly sweet, and comforting. Unlike fried or sugar-laden snacks, this dish relies on the inherent flavor of the fruit, enhanced with a hint of grated coconut and a drizzle of ghee (clarified butter) for aroma. Boiled Banana is not just a meal but a cultural experience, often enjoyed during breakfast or lunch, and is suitable for all age groups. Its simplicity makes it a go-to option for those seeking a healthy, easy-to-digest, and gluten-free meal rooted in Indian tradition.
Ingredients(for 1 medium nendran banana per person)
- 2 medium Nendran banana (Kerala variety, semi-ripe or ripe)
- 4 cups Water (for boiling)
- 2 tablespoons Grated coconut (fresh, 'nariyal' in Hindi) - optional
- 1/4 teaspoon Cardamom powder ('elaichi' for aroma) - optional
- 1 teaspoon Ghee (clarified butter, 'desi ghee') - optional
- a pinch Salt (optional, to balance sweetness) - optional
- 1 teaspoon Jaggery ('gud', optional for extra sweetness) - optional
- a pinch Black pepper powder (for mild heat) - optional
Instructions
- 1
Wash the nendran bananas thoroughly under running water. Cut off the ends and slice each banana into two or three pieces without peeling.
3 minutes
Keeping the skin on helps retain nutrients and prevents the banana from turning mushy.
- 2
In a large saucepan or 'patila', add 4 cups of water and bring it to a boil.
2 minutes
Use enough water to fully submerge the banana pieces.
- 3
Carefully add the banana pieces to the boiling water. Reduce heat to medium and cook covered for 15-18 minutes, or until the bananas are fork-tender.
18 minutes
Do not overcook; the bananas should be soft but intact.
- 4
Drain the water and allow the banana pieces to cool for a few minutes. Peel off the skin gently.
3 minutes
Use a spoon to help peel if bananas are hot.
Why This Dish is Healthy
This dish is naturally gluten-free, low in fat, and free from artificial additives. Boiled Banana is easy on the stomach, making it ideal for children, elders, and those recovering from illness. The slow-release carbohydrates provide sustained energy, while the high fiber content helps regulate blood sugar levels. It's a wholesome, plant-based recipe suitable for vegetarian, vegan, and sattvic diets.
Boiled Banana is a powerhouse of nutrition, providing complex carbohydrates, dietary fiber, potassium, magnesium, and vitamin C. The nendran variety is particularly rich in beta-carotene and antioxidants, supporting eye health and immunity. Minimal use of ghee and jaggery keeps the calorie count low, making this dish suitable for weight management and heart health. The fresh coconut adds healthy fats and additional fiber, aiding digestion.
Pro Tips
- 💡Tip 1: Always choose semi-ripe or ripe nendran bananas for best texture and flavor.
- 💡Tip 2: Add a few drops of lemon juice to the boiling water to prevent discoloration.
- 💡Tip 3: For a vegan version, skip ghee and use coconut oil for added aroma.
Storage & Serving
Store boiled bananas in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
