Banana Vegetable Overview
Banana Vegetable, often referred to as “Banana Blossom” or “Banana Heart,” is the flower of the banana plant. It has a unique flavor and a tender texture, making it a popular ingredient in various cuisines, particularly in South and Southeast Asia. The blossoms are rich in nutrients and can be used in both savory and sweet dishes, providing a delightful twist to traditional recipes.
Health Benefits of Banana Vegetable
- Rich in Nutrients: High in essential vitamins and minerals, including potassium, calcium, and vitamin C.
- High in Fiber: Aids digestion, promotes gut health, and helps regulate blood sugar levels.
- Antioxidant Properties: Contains antioxidants that help combat oxidative stress and may reduce the risk of chronic diseases.
- Supports Heart Health: The potassium content helps manage blood pressure and supports cardiovascular health.
- Anti-inflammatory Effects: May help reduce inflammation and improve overall health.
How to Eat Banana Vegetable
- Cooked in Curries: Add to curries for a rich, savory flavor.
- Stir-fried: Sauté with spices and other vegetables.
- Salads: Use raw banana blossoms in salads for a crunchy texture.
- Soups: Incorporate into soups for added nutrition.
- Fritters: Make fritters or pakoras for a tasty snack.
Nutritional Value (per 100 grams)
- Calories: 73
- Protein: 3.5 g
- Carbohydrates: 16 g
- Dietary Fiber: 5 g
- Fat: 0.5 g
- Potassium: 556 mg
- Vitamin C: 25% of the Daily Value (DV)
Taste Profile
Banana Vegetable has a mild, slightly sweet, and nutty flavor with a tender yet slightly fibrous texture. When cooked, it becomes softer and absorbs the flavors of spices and seasonings well.
Full Detailed Recipe: Banana Blossom Curry
Ingredients:
- Banana Blossom: 1 medium (finely chopped)
- Onion: 1 medium (chopped)
- Tomato: 1 medium (chopped)
- Green Chili: 2 (slit)
- Ginger-Garlic Paste: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Garam Masala: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Fresh Coriander: for garnish
Instructions:
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Preparation: Finely chop the banana blossom and soak it in water with lemon juice to prevent browning. Chop the onion and tomato, and slit the green chilies.
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Heat Oil: In a pan, heat 2 tablespoons of oil over medium heat.
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Sauté Onions: Add the chopped onions and sauté until they become translucent.
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Add Ginger-Garlic: Add the ginger-garlic paste and green chilies, cooking for an additional minute until fragrant.
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Tomatoes and Spices: Stir in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and mushy.
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Cook Banana Blossom: Add the chopped banana blossom to the pan. Mix well to coat the blossom with the spices. Cover and cook for 15-20 minutes on low heat, stirring occasionally until the blossom is tender.
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Finish with Garam Masala: Once cooked, sprinkle garam masala over the dish and mix gently.
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Garnish and Serve: Garnish with fresh coriander and serve hot with rice or roti.
Indian Recipes with Banana Vegetable
1. Banana Blossom Stir Fry
Ingredients:
- Banana Blossom: 250 grams (finely chopped)
- Mustard Seeds: 1 teaspoon
- Curry Leaves: 10
- Green Chili: 1 (slit)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add curry leaves and green chili, sauté for a minute.
- Add finely chopped banana blossom, turmeric powder, and salt; mix well.
- Cover and cook on low heat for 10-15 minutes until tender.
2. Banana Blossom Vada
Ingredients:
- Banana Blossom: 300 grams (finely chopped)
- Urad Dal (Black Gram): 1 cup (soaked for 2 hours)
- Ginger: 1 inch (grated)
- Green Chili: 2 (finely chopped)
- Salt: to taste
- Oil: for deep frying
Instructions:
- Drain the soaked urad dal and grind it coarsely.
- In a mixing bowl, combine the ground dal, chopped banana blossom, ginger, green chili, and salt.
- Shape into small vadas and deep-fry in hot oil until golden brown. Serve with chutney.
3. Banana Blossom Khichdi
Ingredients:
- Banana Blossom: 200 grams (finely chopped)
- Rice: 1 cup (washed)
- Moong Dal (Green Gram): 1/2 cup (washed)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Ghee: 2 tablespoons
- Water: 4 cups
Instructions:
- In a pot, heat ghee and add chopped banana blossom. Sauté for 2-3 minutes.
- Add rice, moong dal, turmeric powder, salt, and water; bring to a boil.
- Cover and cook on low heat until rice and dal are soft. Serve hot.
4. Banana Blossom Paratha
Ingredients:
- Banana Blossom: 200 grams (boiled and chopped)
- Whole Wheat Flour: 2 cups
- Onion: 1 medium (chopped)
- Green Chili: 1 (finely chopped)
- Salt: to taste
- Water: as needed
- Ghee: for cooking
Instructions:
- Combine boiled and chopped banana blossom, chopped onion, green chili, and salt in a bowl.
- Prepare dough using whole wheat flour and water.
- Roll out the dough, fill with the banana blossom mixture, and seal.
- Roll again and cook on a tawa with ghee until golden brown.
5. Banana Blossom Sambar
Ingredients:
- Banana Blossom: 250 grams (finely chopped)
- Toor Dal (Pigeon Pea): 1/2 cup (cooked)
- Tomato: 1 medium (chopped)
- Sambar Powder: 2 tablespoons
- Tamarind Paste: 1 tablespoon
- Mustard Seeds: 1 teaspoon
- Curry Leaves: 10
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- In a pot, combine cooked toor dal, chopped banana blossom, chopped tomato, sambar powder, tamarind paste, and salt.
- Add water and cook until the blossom is soft.
- In a small pan, heat oil, add mustard seeds and curry leaves, and pour over the sambar before serving.
Non-Indian Recipes with Banana Vegetable
1. Banana Blossom Salad
Ingredients:
- Banana Blossom: 300 grams (finely chopped)
- Lime Juice: 2 tablespoons
- Olive Oil: 2 tablespoons
- Red Onion: 1 small (sliced thin)
- Cilantro: 1/4 cup (chopped)
- Salt and Pepper: to taste
Instructions:
- Soak chopped banana blossom in lime juice for 10 minutes to prevent browning.
- In a bowl, combine banana blossom, olive oil, red onion, cilantro, salt, and pepper.
- Toss well and serve chilled.
2. Banana Blossom Tacos
Ingredients:
- Banana Blossom: 200 grams (cooked and shredded)
- Corn Tortillas: 4
- Avocado: 1 (sliced)
- Salsa: 1/2 cup
- Lime Wedges: for serving
Instructions:
- Heat tortillas on a skillet; fill each with shredded banana blossom, avocado slices, and salsa.
- Serve with lime wedges.
3. Banana Blossom Stir-fried Rice
Ingredients:
- Banana Blossom: 200 grams (finely chopped)
- Cooked Rice: 2 cups
- Soy Sauce: 2 tablespoons
- Carrot: 1 (julienned)
- Peas: 1/2 cup
- Garlic: 2 cloves (minced)
- Olive Oil: 2 tablespoons
Instructions:
- Heat olive oil in a pan; add minced garlic and sauté.
- Add chopped banana blossom, carrot, and peas; stir-fry for 5 minutes.
- Add cooked rice and soy sauce; mix well and serve hot.
4. Banana Blossom Soup
Ingredients:
- Banana Blossom: 300 grams (finely chopped)
- Vegetable Broth: 4 cups
- Garlic: 2 cloves (minced)
- Onion: 1 medium (chopped)
- Olive Oil: 2 tablespoons
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pot; add chopped onion and minced garlic, sauté until soft.
- Add chopped banana blossom and vegetable broth; bring to a boil.
- Simmer for 20 minutes; season with salt and pepper before serving.
5. Banana Blossom Quiche
Ingredients:
- Banana Blossom: 200 grams (cooked and chopped)
- Pie Crust: 1 (store-bought or homemade)
- Eggs: 3
- Milk: 1 cup
- Cheese: 1 cup (shredded)
- Salt and Pepper: to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- In a bowl, whisk eggs and milk; season with salt and pepper.
- Place cooked banana blossom in the pie crust, pour the egg mixture, and sprinkle cheese on top.
- Bake for 30-35 minutes until set and golden.
Conclusion
Banana Vegetable is a versatile ingredient that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!