Raw bananas, also known as green bananas or plantains, are bananas that are harvested before they become ripe. Unlike the sweet, yellow bananas that are commonly eaten as a fruit, raw bananas have a starchy texture and are typically used as a vegetable in cooking. They are firmer and less sweet than ripe bananas, making them suitable for a variety of savoury dishes. They can be used to make curries, salads, grilled dishes and more. Their nutritional value is also impressive, as raw bananas have vitamins such as A, C and B, and minerals like potassium and magnesium. So, check out these healthy raw banana recipes.

What are the health benefits of raw banana?

Raw bananas are a staple in many tropical and subtropical regions, where they are valued for their nutritional benefits, says nutritionist Abhilasha V.

Here are some of them:

• Raw bananas contain resistant starch, which acts like soluble fiber and may help improve gut health.
• They are a good source of vitamins A, C, and B6, as well as minerals like potassium and magnesium. A hundred grams of raw banana has 358 mg of potassium, and 27 mg of magnesium, according to the US Department of Agriculture.
• Raw bananas have a low glycemic index, making them suitable for people with diabetes.
• The high fiber content in raw bananas aids digestion and helps prevent constipation.
• Potassium in raw bananas helps regulate blood pressure and supports heart health.
• The fiber content can help you feel full longer, helping in managing weight.

Recipes for raw bananas

Here are some ways to eat raw bananas –

1. Raw banana curry

Ingredients

• 3 raw bananas
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 teaspoon of ginger-garlic paste
• 1 teaspoon of turmeric powder
• 1 teaspoon of cumin seeds
• 1 teaspoon of mustard seeds
• 1 teaspoon of coriander powder
• 1 teaspoon of garam masala
• Salt to taste
• 2 tablespoons of oil
• Fresh coriander for garnish

Method

• Peel and chop the raw bananas into cubes.
• Boil those cubes until tender, then drain and set aside.
• Heat oil in a pan and add mustard seeds with cumin seeds.
• Put the onions and sauté until they become nice golden brown.
• Add ginger-garlic paste and sauté for a minute.
• Add tomatoes and cook until soft.
• Add turmeric, coriander powder, and salt then mix well.
• Add the boiled banana cubes and mix.
• Cook for a few minutes, then add garam masala.
• Garnish with fresh coriander and serve with rice or roti.

2. Raw banana stir-fry

Ingredients

• 2 raw bananas
• 1 teaspoon of mustard seeds
• 1 teaspoon of cumin seeds
• 1 onion, sliced
• 1 green chili, slit
• 1 teaspoon of turmeric powder
• Salt to taste
• 2 tablespoons of oil
• A handful of fresh curry leaves

Method

• Peel and slice the raw bananas.
• Take a pan and heat oil then put mustard and cumin seeds.
• Add the onions and green chili, and sauté until the onions become soft.
• Add the raw banana slices, turmeric powder, and salt.
• Cook until the bananas become tender.
• Garnish with fresh curry leaves and serve.

3. Raw banana and coconut salad

Ingredients

• 2 raw bananas
• 1/2 cup of grated coconut
• 1 green chilli, finely chopped
• 1 teaspoon of mustard seeds
• 1 teaspoon of cumin seeds
• 1 tablespoon of lemon juice
• Salt to taste
• Fresh coriander for garnish

Method

• Peel and grate the raw bananas.
• Mix grated bananas, coconut, green chilli, and salt in a bowl.
• Add mustard and cumin seeds to a heated pan with oil.
• Pour the tempering over the banana mixture.
• Add lemon juice and mix well.
• Garnish with fresh coriander and serve.

4. Raw banana dosa

Ingredients

• 1 cup of raw banana, grated
• 1 cup of rice flour
• 1/2 cup of urad dal or black gram, soaked and ground
• 1 teaspoon of cumin seeds
• Salt to taste
• Oil for cooking

Method

• Mix grated raw banana, rice flour, ground urad dal, cumin seeds, and salt to make a batter.
• Heat a dosa pan and pour a ladleful of batter, spreading it in a circular motion.
• Drizzle oil around the edges and cook until golden brown.
• Flip and cook the other side.
• Serve hot with chutney or sambar.

5. Raw banana and peanut stir-fry

Ingredients

• 2 raw bananas
• 1/2 cup of roasted peanuts
• 1 onion, sliced
• 1 green chilli, slit
• 1 teaspoon of mustard seeds
• 1 teaspoon of cumin seeds
• 1 teaspoon of turmeric powder
• Salt to taste
• 2 tablespoons of oil
• Fresh coriander for garnish

Method

• Peel and slice the raw bananas.
• Heat oil of your choice in a pan then add cumin seeds and mustard seeds.
• Add the onions and green chilli, and sauté till you get soft onions.
• Add the raw banana slices, turmeric powder, and salt.
• Cook until the raw bananas become tender.
• Add the roasted peanuts and mix well.
• Garnish this dish with fresh coriander and serve.

About the Author

Natalia Ningthoujam has written on various subjects – from music to films and fashion to lifestyle – as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. …Read More