Vazhakkai Podimas Recipe (South Indian Style Plantain Mash)
Cuisine: Tamil Nadu
Course: Side Dish
Diet: Diabetic Friendly
Servings: 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Ingredients:
| Ingredient | Quantity |
|---|---|
| Raw Bananas (parboiled & grated) | 4 |
| Mustard Seeds | 1 teaspoon |
| White Urad Dal (split) | 1/2 teaspoon |
| Curry Leaves | 1 sprig |
| Onion (finely chopped) | 1 |
| Green Chili (finely chopped) | 1 |
| Ginger (grated) | 1 teaspoon |
| Fresh Coconut (grated) | 1/2 cup |
| Sunflower Oil | 1 tablespoon |
| Salt | To taste |
Instructions:
-
Cook the Plantains:
Begin by pressure cooking the raw bananas with their skin intact. Add 1/2 cup of water into the pressure cooker and cook the plantains for 2 whistles. This will parboil them, ensuring the plantains are soft but firm enough for grating. -
-
Prepare the Plantains:
Once the plantains are cooked and slightly cooled, peel off the skin and grate them thickly. Set the grated plantains aside for later use. -
Tempering the Spices:
Heat the sunflower oil in a pan over medium heat. Once the oil is hot, add mustard seeds and allow them to crackle. Following this, add the split urad dal and sauté until it turns golden brown. -
Add Aromatics:
Next, add the curry leaves to the pan and let them splutter. Immediately, stir in the finely chopped onions, green chili, and grated ginger. Cook this mixture until the onions turn translucent and fragrant. -
Incorporate the Plantains:
Add the grated plantains to the pan, season with salt to taste, and sauté on medium heat for about 5 minutes. This will help the flavors to blend and the plantains to soften slightly. -
Finishing Touch:
Once the plantain mixture is well cooked, sprinkle the grated fresh coconut over it. Stir gently to combine everything, allowing the coconut to absorb the flavors. -
Serve:
Turn off the heat and your Vazhakkai Podimas is ready to serve. It pairs wonderfully with steamed rice and a side of mixed vegetable sambar, making it an ideal weeknight dinner option.
Nutritional Information (per serving):
| Nutrient | Amount (Approximate) |
|---|---|
| Calories | 180 kcal |
| Carbohydrates | 30g |
| Protein | 3g |
| Fat | 6g |
| Fiber | 5g |
| Sodium | 300mg |
Tips for a Perfect Vazhakkai Podimas:
- Ensure the plantains are not overcooked during the pressure cooking process to avoid them turning mushy.
- Adjust the level of green chili based on your spice preference. You can add more or skip it if you prefer a milder version.
- If you prefer a richer taste, you can add a tablespoon of ghee along with the oil for tempering, giving the dish a more decadent flavor.
This dish is a classic example of South Indian cuisine’s simplicity, where humble ingredients like plantains and coconut are transformed into a flavorful and nutritious side dish. Enjoy this diabetic-friendly recipe as part of your meal, and it will definitely bring a comforting touch to your dining experience!
