Aartikaya Curry recipe | Green banana curry | Healthy banana curry recipe | Raw plantain curry | Raw banana curry | Aratikaya Koora tayari vidhanam (for regional search) | South Indian raw banana curry | Easy raw banana curry | Nutritious banana curry | Vegan banana curry

 

 

 

 **Curry Banana Recipe**

  **Preparation Time**: 10 minutes 

**Cooking Time**: 20 minutes 

**Total Time**: 30 minutes 

**Servings**: 4

**Introduction**:

Curry Banana, also known as Green Banana, is a delightful and nutritious dish rooted in traditional Indian cuisine. Often overlooked, raw bananas offer a wealth of health benefits, including high potassium content for heart health and controlled blood pressure, as well as fiber and essential vitamins for digestive health and overall well-being. This recipe transforms simple raw bananas into a flavorful curry, combining aromatic spices with the natural sweetness of the bananas.

**Importance of Ingredients**:

- **Raw Bananas**: Rich in potassium, Vitamin B6, and Vitamin C, raw bananas are essential for heart health, blood pressure regulation, and improved brain function. Their high fiber content promotes digestive health and supports weight management.

- **Mustard Seeds and Cumin Seeds**: These spices add depth and aroma to the dish, enhancing its flavor profile.

- **Onion and Ginger-Green Chili Paste**: Provide a savory base and add complexity to the curry.

- **Turmeric Powder**: Adds vibrant color and anti-inflammatory properties.

- **Bengal Gram (Chana Dal) and Curry Leaves**: Contribute texture and flavor to the curry.

**Occasions and Who Can Enjoy It**:

Curry Banana is a versatile dish suitable for various occasions:

- **Family Meals**: Enjoyed as a comforting and nutritious dish for lunch or dinner.

- **Vegetarian and Vegan Diets**: Provides a hearty and satisfying option without meat.

- **Festive Occasions**: Perfect for festivals or gatherings due to its aromatic flavors and wholesome ingredients.

**Benefits and Uses of Having This Recipe**:

- **Nutritional Benefits**: Supports heart health, aids digestion, and boosts overall immunity.

- **Versatility**: Can be served with rice or Indian breads like chapati or naan.

- **Easy Preparation**: Requires simple ingredients and minimal cooking time.

**Ingredients**:

• 2 Curry Banana / Green Banana
• 1 tbsp Mustard Seeds
• 1 tsp Cumin Seeds
• 1 Onion, finely chopped
• 1 tsp Turmeric Powder
• 1 tsp Ginger-green chili paste
• 1 tsp Bengal Gram (Chana Dal)
• Few Curry Leaves
• Salt to taste
• 1 tsp Chili Powder
• 1 tsp Lemon juice (optional)

 **Detailed Cooking Instructions**:

 1. **Preparing the Bananas**:

   - Wash the raw bananas thoroughly under running water to remove any dirt. Place them in a pressure cooker with enough water to cover them.

  - Cook the bananas under pressure for about 2 whistles or until they are tender but not overly mushy.

2. **Peeling and Cutting**:

   - Once the pressure cooker releases its pressure naturally, carefully remove the bananas and allow them to cool slightly. Peel off the skin using a knife or your fingers. Cut the bananas into small pieces or slices as desired. Set them aside while preparing the seasoning.

3. **Tempering**:

   - Heat a pan over medium heat and add oil. When the oil is hot, add mustard seeds and cumin seeds.

   - Allow them to splutter and release their aroma, which adds depth to the dish.

   - Add Bengal Gram (Chana Dal) to the pan and fry until they turn golden brown.

  - Add finely chopped onions and sauté until they become translucent and lightly caramelized.

 4. **Adding Aromatics**:

   - Add ginger-green chili paste to the pan and sauté until the raw aroma dissipates.

   - Sprinkle turmeric powder evenly over the mixture, giving the curry a vibrant yellow color and boosting its antioxidant properties.

5. **Cooking the Bananas**:

   - Gently add the prepared banana pieces to the pan, ensuring they are coated evenly with the aromatic mixture.

   - Fry the bananas for a few minutes, stirring gently to avoid breaking them. This step allows the flavors to meld together and ensures the bananas absorb the delicious spices and seasonings.

6. **Final Seasoning**:

   - Sprinkle salt to taste over the banana mixture, adjusting the amount according to your preference.

   - Add chili powder for an extra kick of heat, or adjust it to suit your spice tolerance.

   - Incorporate fresh curry leaves into the curry, tearing them slightly to release their aromatic oils and impart a subtle bitterness.

7. **Finishing Touches**:

   - Optionally, squeeze fresh lemon juice over the curry to add a tangy brightness to the dish. Stir gently to combine all the ingredients thoroughly.

8. **Serving Suggestions**:

   - Once the curry is well-mixed and heated through, remove it from the heat.

   - Garnish with fresh cilantro leaves for a burst of color and freshness.

   - Serve hot alongside steamed rice or Indian breads such as chapati or naan. The creamy texture of the bananas complements the softness of the rice or the chewiness of the bread, creating a satisfying and wholesome meal.

**Storage**:

- Leftover Curry Banana can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving.

**Health Benefits and Uses**:

- **Heart Health**: High potassium content supports heart function and helps regulate blood pressure.

- **Digestive Health**: Fiber-rich bananas aid digestion and promote a healthy gut.

- **Weight Management**: Low glycemic index helps in controlling hunger pangs and supports weight loss efforts.

**Nutritional Benefits of Raw Bananas**:

Before diving into the recipe, it’s beneficial to understand the nutritional benefits of raw bananas. Raw bananas are particularly rich in potassium, a mineral crucial for maintaining healthy blood pressure levels and heart function. They also contain Vitamin B6, which supports brain health and helps in the production of neurotransmitters. Additionally, raw bananas have a low glycemic index, making them suitable for those managing blood sugar levels. Their high fiber content promotes digestive health by supporting healthy gut bacteria and preventing constipation. Including raw bananas in your diet can contribute to overall wellness and vitality.

**Cooking Tips and Variations**

- **Texture Preference**: Adjust cooking time to achieve preferred banana texture—firmer or softer.

- **Spice Level**: Customize chili powder and ginger-green chili paste quantities for milder or spicier curry.

- **Additional Vegetables**: Enhance nutritional value by adding diced carrots or peas to the curry.

- **Nutritional Boost**: Consider adding other vegetables such as diced carrots or peas to enhance the nutritional profile and add more texture to the curry.

**Nutritional Information**

 - **Per Serving (Approximate):**

  - Calories: 120 kcal

  - Protein: 2g

  - Carbohydrates: 25g

  - Fiber: 3g

  - Fat: 2g

  - Potassium: 450mg

  - Vitamin C: 10mg

 **Presentation and Servings**:

 - Serve Curry Banana in a colorful dish garnished with fresh cilantro leaves for visual appeal.

 - Accompany with steamed rice or Indian breads on a serving platter for a complete meal presentation.

 **Conclusion**:

 Curry Banana is a testament to the rich culinary heritage of India, offering a delightful blend of flavors and nutritional benefits. Whether enjoyed as a family meal or served on festive occasions, this dish showcases the versatility and health benefits of raw bananas. By incorporating simple ingredients and traditional spices, Curry Banana provides a satisfying and nourishing dining experience for all to enjoy.

 Experiment with this recipe to suit your taste preferences and dietary needs, and savor the goodness of Curry Banana—a dish that celebrates health, flavor, and tradition.