Nendran Banana
Lunch • India
How to Make Steamed Nendran Banana (Traditional & Healthy Version)
Steamed Nendran Banana, also known as 'Ethakka Puzhungiyathu' in Kerala, is a classic South Indian dish enjoyed for its natural sweetness and soft texture. Nendran banana, a variety indigenous to Kerala, is revered for its versatility in Indian cuisine—served as a nutritious snack, a simple lunch, or even as an offering during religious ceremonies. The preparation involves minimal ingredients, letting the unique flavor of the ripe banana shine through while preserving its nutritional value. This dish is a staple in Kerala households, especially during the Onam festival, where it finds a place in the traditional 'sadya' (feast). It’s a perfect choice for those looking to savor authentic South Indian flavors while keeping their lunch light and healthy. The naturally sweet, melt-in-mouth bananas are steamed and paired with grated coconut, a drizzle of ghee, and a hint of cardamom for an aromatic finish. Not only does it satisfy your sweet tooth, but it’s also easy on the stomach and packed with essential nutrients. Whether you're watching your calories or just want a wholesome, quick meal, this steamed Nendran banana recipe is an ideal pick.
Ingredients(for 1 large steamed Nendran banana with coconut garnish)
- 2 large Nendran bananas (fully ripe (Ethakka))
- 1/4 cup Fresh grated coconut (optional for topping) - optional
- 1/4 tsp Cardamom powder (Elaichi, for aroma) - optional
- 1 tsp Ghee (Desi ghee, for drizzling) - optional
- 1 tbsp Jaggery powder (optional, for extra sweetness) - optional
- A pinch Salt (for balance) - optional
- as needed Water (for steaming)
- as required Banana leaves (for authentic flavor, optional) - optional
Instructions
- 1
Wash the Nendran bananas thoroughly. Trim both ends and make a slit lengthwise on the peel, but do not remove the skin.
3 minutes
Leaving the skin on during steaming helps retain nutrients and natural flavor.
- 2
Prepare a steamer or idli cooker. Add enough water to generate steam. If using banana leaves, wrap each banana in a leaf for enhanced aroma.
5 minutes
Banana leaves add an earthy fragrance and prevent sticking.
- 3
Place the bananas in the steamer. Cover and steam on medium heat for about 15-18 minutes, until they become soft and the peel turns dark brown.
18 minutes
Do not over-steam, as the bananas can become mushy.
- 4
Remove the steamed bananas carefully. Allow to cool slightly, then peel off the skin while still warm.
2 minutes
Use a spoon to gently lift the skin if bananas are too hot to handle.
Why This Dish is Healthy
Steamed Nendran banana is inherently healthy due to its minimal processing and absence of refined sugars or oils. It’s perfect for calorie-conscious eaters, diabetics, and kids as it offers a slow, steady release of energy. The recipe uses wholesome ingredients found in Indian kitchens, ensuring you get maximum nutrition with every serving. Its high fiber content promotes satiety, aiding weight loss and digestion.
Nendran bananas are an excellent source of dietary fiber, potassium, and vitamin B6, supporting heart health and digestion. The addition of grated coconut provides healthy fats and minerals like manganese and copper. Steaming retains most nutrients while keeping the dish low in fat. Cardamom adds antioxidants, and using ghee in moderation delivers healthy short-chain fatty acids. This dish has a balanced macro profile with natural sugars, making it suitable for energy without processed ingredients.
Pro Tips
- 💡Choose fully ripe Nendran bananas for the best sweetness and texture.
- 💡Wrapping in banana leaves gives an authentic aroma and prevents sticking.
- 💡Add a pinch of salt to balance the natural sweetness.
Storage & Serving
Best consumed fresh. Leftover steamed bananas can be refrigerated in an airtight container for up to 1 day and gently reheated by steaming.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
