Raw Banana fry| ಬಾಲೇಕೈ ಪಲ್ಯ | Vazhakkai Varuval

Raw Banana Curry is a simple,

easy and healthy recipe and tastes good with chapati, roti or rice. Raw bananas contain a high amount of resistant starch. Resistant starch is a type of starch that cannot be broken down by enzymes in the digestive system and, so, acts more like a fiber than a starch. Including foods high in resistant starch in your diet, like the green or raw banana may reduce your risk of diabetes by aiding in blood sugar control, and heart disease by helping to lower blood cholesterol levels. Raw banana is a good source of fiber, protein, vitamins, and minerals. There are few different methods to make this curry; I made this curry with simple and easily available ingredients.

Preparation Time : 10 Minutes ; Cooking Time : 15 Minutes ;

Total Time : 25 Minutes.

One serving carries : 121 calories.

Ingredients :

1. Raw banana 2 cups, sliced
   
2. Onion 1 medium, chopped
3. Green chilli 3 strips, chopped
4. Red chilli powder 1 tbsp
5. Garam Masala 1 tsp
6. Turmeric powder 1 tsp
7. Salt 1 tsp
8. Coriander leaves ¼ cup
9. Cumin seeds 1 tsp
10. Mustard seeds 1 tsp
11. Asafoetida 1 pinch
12. Ginger
13. Garlic
14. Veg. oil 2 tbsp

Recipe :

1. Wash banana under tap water to get rid of pesticide residue, then cut the both side of the raw banana a bit and then peel off the skin. Cut it to desired slices.
   
2. In a pan add 1 tbsp veg oil and add sliced raw banana, ½ tsp turmeric powder, mix all well and cover the pan with lid and cook about 5 to 6 minutes. ( Keep stirring in between )
3. Meanwhile, in another pan add 1 tbsp veg. oil when oil get hot add mustard and cumin seeds, when they splutter add chopped onions, green chilli, asafoetida, ginger garlic paste and fry until the onions turn transparent.
4. Now, add ½ tsp turmeric powder, red chilli powder, salt, garam masala and stir well. And add sliced and cooked banana and fry for about 4 to 5 minutes. Garnish with chopped coriander leaves.
5. Here, tasty, healthy raw banana fry is ready to serve. Serve with chapati, roti or rice. Enjoy!!!

Dietary Comment :

• Based on a 2000 calorie diet.
• Per serving contains 121 calories, along with carbohydrates - 19.68 g, dietary fibers - 2.11 g, fats - 5.31 g, proteins - 1.31 g. As it is good source of vitamins and minerals, it contains Vit.A - 22.83 %, Vit.C - 19.66 %, Iron - 5.5 %, Magnesium - 5.5 %.

Health Benefits Of Raw Banana :

• Nutrients : Raw banana is a good source of fiber, vitamins and minerals, and contains a starch that may help control blood sugar, manage weight and lower blood cholesterol levels.
• High fiber content : fibers are important for the proper functioning of the digestive tracts and bowel movement. One cup of boiled green bananas contains 3.6 g of fibers.Consumption of adequate amounts of fiber also means that you are less susceptible to diabetes.
• Resistant Starch : Resistant starch is a type of starch that cannot be broken down by enzymes in your digestive system and, therefore, acts more like a fiber than a starch. Raw bananas contain a high amount of resistant starch. Including foods high in resistant starch in your diet, like the green banana, may reduce your risk of diabetes by aiding in blood sugar control, and heart disease by helping to lower blood cholesterol levels.
• Vitamins : Raw bananas are a rich source of various vitamins such as Vitamin A, Vitamin B6, Vitamin C and more. These vitamins are extremely important to maintain a healthy body.
• Antioxidants : It is also very rich in antioxidants which are crucial if you want to lose weight or fight off the common cold.
• Nutrient Absorption : Eating green bananas can increase your body’s ability to absorb nutrients – with the production of short chain fatty acids, green bananas help increase the absorption of calcium and other minerals.
• Heart : The fiber and resistant starch in raw bananas help reduce levels of triglycerides and bad cholesterol in the blood. It helps to keep Heart Healthy and raw bananas contain potassium, which can help lower high blood pressure.
• Hemoglobin : Raw bananas are rich in vitamin B6 and iron, which helps maintain hemoglobin levels in the body by increasing red blood cell production, thus supporting many for vital functions in the body.
• Bone Health : Raw bananas contain potassium, which helps ensure proper bone growth in children and maintains strong bones in the elderly.
• Weight Loss : Raw bananas can help lose unwanted weight because they contain resistant starch that helps keep you full, thus helping you reduce calorie consumption. This type of starch blocks excess consumption of carbs and promotes the use of fat as an energy source, thus promoting weight loss.

Good Time To Eat :

           It is good to eat raw banana curry for lunch as well as for early dinner.

Eat Healthy, Stay Healthy!