Banana flower salad recipe | Indian superfood salad recipe
Banana flower, known for its incredible health benefits, is a staple in many South Indian kitchens. Packed with essential nutrients like fiber, vitamins, and antioxidants, banana flower is often referred to as an Indian superfood. This salad recipe combines the earthy flavors of banana flower with the sweetness of coconut milk and raisins, creating a perfectly balanced dish. Not only is this salad delicious, but it’s also a great way to enjoy the goodness of nature’s offerings.
This banana flower salad is ideal for those looking for a nutritious meal that’s light yet filling. The combination of fresh ingredients like onion, carrot, basil, and lettuce, topped with a flavorful dressing and crunchy peanuts, makes this salad refreshing and satisfying. Whether you’re looking for a side dish or a complete meal, this recipe has it all!
video recipe
Ingredients:
- Banana flower: 1, cleaned and chopped
- Peanuts: 1 tbsp, roasted and coarsely ground
- Turmeric powder: 1/4 tsp
- Salt: To taste
- Chili powder: 1/4 tsp
- Water: As needed for cooking
- Onion: 1, thinly sliced
- Carrot: 1/2, julienned
- Basil leaves: A handful, torn in half
- Lettuce: A few leaves, cut lengthwise into strips
- Raisins: 1 tbsp
- Roasted sesame seeds: 1 tsp
- Chopped coriander leaves: For garnish
For the Dressing:
- Coconut milk: 3 tbsp
- Garlic: 1 clove, minced
- Green chili: 1, deseeded and chopped
- Salt: A pinch
- Lemon juice: From 1/2 lemon
- Water: 1 tbsp
- Chopped coriander leaves: For mixing
Instructions:
- Cleaning the Banana Flower:
- Start by removing the outer layers of the banana flower. Discard the tough calyx and pistil from each floret.
- Once you reach the tender inner layers, chop the flower (including the cover).
- Soak the chopped banana flower in water with lemon juice to prevent it from browning.
- Cooking the Banana Flower:
- Heat a pan and add the chopped, cleaned banana flower.
- Sprinkle in turmeric powder, salt, and chili powder. Mix well.
- Add a little water and cook the banana flower on medium heat, covering the pan until it becomes soft.
- Once cooked, uncover the pan and allow any excess moisture to evaporate.
- Preparing the Dressing:
- In a small bowl, combine coconut milk, minced garlic, chopped green chili, a pinch of salt, and 1 tbsp of water.
- Squeeze in the juice of half a lemon and mix well.
- Add chopped coriander leaves and raisins for sweetness. Stir until all ingredients are well combined.
- Assembling the Salad:
- In a large mixing bowl, add the cooked banana flower, thinly sliced onion, julienned carrot, torn basil leaves, and lettuce strips.
- Pour the prepared coconut milk dressing over the salad.
- Mix everything thoroughly so the dressing coats the salad evenly.
- Final Touches:
- Transfer the salad to a serving plate.
- Sprinkle the coarsely ground peanuts, roasted sesame seeds, and some additional chopped coriander leaves on top for added crunch and flavor.
- Serving Suggestion:
- For a more filling meal, serve this salad on small chapathis (Indian flatbread) to create a wholesome and healthy wrap. This option makes it perfect as a light lunch or dinner idea.
step pics
clean the banana flower to remove the calyx and the pistil.
from the outer shells of the banana flower, lets remove the florets and clean them.
when you reach the inner shell, need not remove the florets. instead slice or chop it
soak it in water with a tbsp of lemon juice to avoid browning
in a pan, roast peanuts till slightly roasted. better to remove skin
take it out to a bowl and crush them coarsely. you can just crush in mortar pestle or give it a pulse.
i have made it coarse powder to garnish the final salad.
Heat a pan, and add the banana flower to it and
add salt, turmeric powder, chilli powder.
mix well and fry for a minute
add water a little
close and cook until the flowers are soft and done.
open and let it dry out completely.
for the dressing, take a bowl and add coconut milk, minced and chopped garlic, deseeded and chopped green chilli, salt and little bit of water
mix well
add lemon juice
chopped coriander leaves
mix well and add raisins. i prefer adding raisins as it balances the salad.
in a mixing bowl, add the cooked banana flower,
onions, carrots, basil leaves
lettuce leaves
gently mix the veggies
add the dressing
mix it again to combine. taste the salad and add more acidity or sweetness as required.
transfer to the serving bowl.
top it with powdered peanuts
sesame seeds
i love having it stuffed on a chapathi. this way the slight bitterness is neutralized.
garnish with coriander leaves and more peanut powder if required.
Expert Tips:
- Handling Banana Flower: To avoid bitterness, always remove the calyx and pistil from each floret. Soaking in lemon water helps retain its color and removes any lingering bitterness. After all this, even if it is slightly bitter, trust me, you should enjoy it and that is what the vegetable is meant for.
- Balancing Flavors: Coconut milk and raisins are key ingredients to balance the slight bitterness of the banana flower, so don’t skip them.
- Customize the Dressing: If you like a bit of heat, leave the seeds in the green chili. For a milder version, deseed the chili as directed in the recipe.
- Add More Crunch: For extra crunch, you can add some roasted cashews or walnuts along with the peanuts and sesame seeds.
This banana flower salad is a great way to explore a traditional ingredient in a modern, healthy way. It’s light yet hearty, making it a perfect addition to your healthy eating routine!
