Banana Flower /ಬಾಳೆ ಹೂವು - Organically Grown, 1 pc

Banana Flower Overview

Banana Flower, also known as banana heart or kela ka phool, is the edible flower of the banana plant. It is deep purple in color and has a unique taste and texture, making it a popular ingredient in various cuisines. This nutritious flower is rich in vitamins, minerals, and antioxidants.

Nutritional Value of Banana Flower (per 100g):

• Calories: 73 kcal
• Carbohydrates: 15.8 g
• Dietary Fiber: 7.5 g
• Protein: 3.2 g
• Fat: 0.5 g
• Vitamin C: 20 mg (33% of the daily recommended intake)
• Calcium: 37 mg
• Iron: 0.7 mg
• Potassium: 500 mg

Health Benefits of Banana Flower:

1. Rich in Nutrients: High in fiber, vitamins, and minerals, contributing to overall health.
2. Supports Digestion: Dietary fiber aids in digestion and prevents constipation.
3. Promotes Heart Health: Contains potassium, which helps regulate blood pressure.
4. Helps Manage Menstrual Health: Known to ease menstrual discomfort and regulate cycles.
5. Boosts Immunity: Rich in antioxidants and vitamin C that help strengthen the immune system.

How to Eat Banana Flower:

• Cooked: Commonly used in curries, stir-fries, and salads.
• Raw: Can be added to salads after thorough cleaning and slicing.
• Pickled: Can be pickled for added flavor.

Recipes Using Banana Flower

Indian Recipes

1. Banana Flower Stir-Fry

• Ingredients:
  • Banana Flower: 1 medium, cleaned and chopped
  • Onion: 1, sliced
  • Green chili: 1, slit
  • Turmeric powder: 1/2 tsp
  • Mustard seeds: 1 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add sliced onions and green chili; sauté until onions are translucent.
  3. Add chopped banana flower, turmeric, and salt; cook for 10-15 minutes until tender.

2. Banana Flower Curry

• Ingredients:
  • Banana Flower: 1 medium, cleaned and chopped
  • Coconut: 1/2 cup, grated
  • Onion: 1, chopped
  • Ginger-garlic paste: 1 tsp
  • Green chilies: 2, slit
  • Turmeric powder: 1/2 tsp
  • Red chili powder: 1 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; sauté onions and ginger-garlic paste until golden.
  2. Add green chilies, turmeric, and red chili powder; mix well.
  3. Stir in chopped banana flower and salt; cook for 15-20 minutes.
  4. Add grated coconut and mix; cook for another 5 minutes.

3. Banana Flower Salad

• Ingredients:
  • Banana Flower: 1 medium, cleaned and sliced
  • Cucumber: 1, diced
  • Tomato: 1, diced
  • Onion: 1, finely chopped
  • Lemon juice: 2 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine sliced banana flower, cucumber, tomato, and onion.
  2. Drizzle with lemon juice; season with salt and pepper.
  3. Toss well and serve chilled.

4. Banana Flower Fritters

• Ingredients:
  • Banana Flower: 200g, cleaned and chopped
  • Gram flour (besan): 1 cup
  • Rice flour: 1/4 cup
  • Red chili powder: 1 tsp
  • Turmeric powder: 1/2 tsp
  • Salt: to taste
  • Oil: for frying
• Method:
  1. In a bowl, mix chopped banana flower, gram flour, rice flour, chili powder, turmeric, and salt.
  2. Add water as needed to form a thick batter.
  3. Heat oil in a pan; drop spoonfuls of the batter and fry until golden. Drain on paper towels.

5. Banana Flower Pulao

• Ingredients:
  • Banana Flower: 1 medium, cleaned and chopped
  • Basmati rice: 1 cup, soaked
  • Onion: 1, sliced
  • Ginger-garlic paste: 1 tsp
  • Green chili: 1, slit
  • Whole spices (bay leaf, cardamom, cloves): 2 each
  • Salt: to taste
  • Oil or ghee: 2 tbsp
• Method:
  1. Heat oil or ghee in a pot; sauté whole spices until fragrant.
  2. Add sliced onions and green chili; sauté until onions are golden.
  3. Stir in ginger-garlic paste; cook for a minute.
  4. Add chopped banana flower, soaked rice, and salt; mix well.
  5. Add water (2 cups) and cook until rice is done.

Non-Indian Recipes

1. Banana Flower Tacos

• Ingredients:
  • Banana Flower: 1 medium, cooked and shredded
  • Corn tortillas: 4
  • Avocado: 1, sliced
  • Salsa: 1/2 cup
• Method:
  1. Warm tortillas; fill each with shredded banana flower, avocado, and salsa.
  2. Serve immediately.

2. Banana Flower Quiche

• Ingredients:
  • Banana Flower: 1 cup, cooked and chopped
  • Eggs: 4
  • Milk: 1 cup
  • Cheese: 1 cup, grated
  • Pie crust: 1
  • Salt and pepper: to taste
• Method:
  1. Preheat oven to 180°C (350°F).
  2. In a bowl, whisk eggs and milk; season with salt and pepper.
  3. Place the pie crust in a baking dish; fill with chopped banana flower and cheese.
  4. Pour egg mixture over the top; bake for 30-35 minutes until set.

3. Banana Flower Soup

• Ingredients:
  • Banana Flower: 250g, chopped
  • Onion: 1, chopped
  • Vegetable broth: 4 cups
  • Garlic: 2 cloves, minced
  • Olive oil: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. Heat olive oil in a pot; sauté onions and garlic until fragrant.
  2. Add chopped banana flower; cook for a few minutes.
  3. Pour in vegetable broth; bring to a boil and simmer until tender.
  4. Blend until smooth; season with salt and pepper.

4. Banana Flower Pizza

• Ingredients:
  • Pizza dough: 1
  • Banana Flower: 150g, cooked and shredded
  • Tomato sauce: 1/2 cup
  • Cheese: 1 cup, grated
  • Bell peppers: 1, sliced
• Method:
  1. Preheat oven to 220°C (425°F).
  2. Roll out pizza dough; spread tomato sauce on top.
  3. Layer with shredded banana flower, bell peppers, and cheese.
  4. Bake for 15-20 minutes until golden and cheese is bubbly.

5. Banana Flower Stir-Fry with Quinoa

• Ingredients:
  • Banana Flower: 250g, sliced
  • Cooked quinoa: 2 cups
  • Soy sauce: 2 tbsp
  • Olive oil: 2 tbsp
  • Garlic: 2 cloves, minced
• Method:
  1. Heat olive oil in a pan; sauté garlic until fragrant.
  2. Add sliced banana flower; stir-fry for 5-7 minutes.
  3. Stir in cooked quinoa and soy sauce; mix well and serve warm.

Banana flower is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!