Chickpeas and Raw Banana with fried coconut is a delicious VEGAN side dish, a traditional Kerala sadhya dish from North Malabar called Kootu curry. Drenched in the nutty fragrant coconut.
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- Ingredients (alternatives)
- Chickpeas and raw banana with fried coconut (Kootu curry) FAQs
- Blackish brown chickpeas benefits
- Benefits of raw banana
Kootu curry FAQs
Kootu curry is a side dish made with a combination of indigenously available vegetables and legumes with a lot of coconut ground and roasted as seasoning to add flavor. Usually black peas and a combination of green banana/ plantain and elephant yam is used to make North Malabar Kootu curry. It is one of side dishes that are served in the traditional Kerala Sadhya where 15 -26 dishes.
Kootu curry has different regional variations in Kerala. Instead of chickpeas the split channa dal is used in making this dish, sometimes the Kootu curry is sweetened with jaggery. This Kootu curry is usually seen in North Malabar traditional sadhya (feast)
In a traditional Kerala sadhya (feast) on a banana leaf kootu curry is served on the top right end of the leaf. Remember the narrow, tapering end of the leaf is towards the left and wider is towards the right. One large scoop is always served for sadhya.
Traditional recipe calls for LARGE amount of coconut but you can work with least amount of coconut to make it suitable to your diet.
BROWN CHICKPEAS BENEFITS
Let us start with the nutrient rich thick skinned blackish brown chick peas which is called Kala channa in Hindi. Karutha Kadala in Malayalam. It has a thicker skin has more fiber and it is slow digesting carbohydrates, also known as complex carbs, are recommended by the U.S. National Library of Medicine. Complex carbs consist of long chains of sugar molecules strung together. This helps to keep blood sugar stable as it slowly releases glucose. Thus avoiding hunger pangs. Use lesser amount of raw banana and more of the peel if you are a diabetic patient trying this recipe.
Brown, black chickpeas have higher nutritional content than the widely used lighter skinned garbanzo. Black chickpeas contain more fiber and have a lower glycemic index. Which makes it ideal for diabetic patients to include in their diet. Kala chana or black chickpeas are darker than regular chickpeas, with a nuttier flavor.
Black chana is relatively low in calories, making them a healthy option as part of a filling and nutritious meal. One reason kala chana is so filing is due to its high protein content. These legumes contain 7 grams of protein per 35 gram serving.
They are more firm and hold their shape when cooked. Kala chana does not get mushy when boiled and takes longer to cook. It is always best to soak chickpeas overnight This removes the indigestible sugars and reduces flatulence. Wash the chickpeas and change the water 2-3 times while soaking if possible.
Always soak chickpeas in lot of water as they double in size. Merely just enough water for the beans to expand will simply dry out the top layer and result in uneven soaking and affect cooking later. Uniformly soaked beans is very important in the preparation of this recipe.
BENEFITS OF RAW (GREEN) UNRIPE BANANA :
Green bananas provide nutrients and benefits more than ripe ones. It rich in resistant starch and pectin, which are filling, improve digestive health, and may help lower blood sugar levels.
Burro banana and macho plantain skin are edible once cooked. They contain a lot of nutrients and fiber essential for the body. It acts as a good laxative. Here is an excellent stir fry recipe with just plantain peel. The raw (unripe) banana can be made into tasty fried chips .
Other ripe banana recipes :
Ingredients :
- Brown chickpeas : Use regular white chickpeas (Kabuli channa) instead. Use other fast cooking beans if chickpeas dosen't suit your stomach.
- *USE OVERNIGHT SOAKED CHICKPEAS FOR BEST RESULTS*
- Raw banana : Use macho plantain instead of Burro banana.
- Substitutions : Not a fan of raw banana instead you could use elephant yam or any yams of your choice that is not too gooey on cooking.
- Gourds like butternut, pumpkin tea can be used too. Just make sure to cut into big pieces. So it doesn't turn into a mush.
- Black peppercorns : More than red chili powder or paprika the flavor comes from pepper corn hence do not skip it.
- Coconut : Fresh or frozen grated coconut can be used for making this dish.
- Unsweetened dry desiccated coconut can be used in the fried seasoning part but for grinding use grated or even coconut milk would work in dire situations.
Steps for making brown chickpeas with raw banana with roasted coconut :
Pressure cooking brown chickpeas may take longer. Even if it is cooked it won't mash like garbanzo beans. You might have to press mash to check if chickpeas is cooked.
When roasting coconut make sure it does not burn. The entire taste and aroma of the dish depends on this.
Storing Chickpeas and Raw Banana with fried coconut (Kootu curry)
Fresh curry tastes the best fresh. It should be consumed with in two hours after cooking. Store left over in the refrigerator for up tp two days. Reheating is fine before consuming.:
Other popular recipes on the blog :
Ash gourd and beans in coconut milk
Chickpeas and Raw Banana with fried coconut
Equipment
- Instant pot / Pressure cooker
- 1 saute pan
Ingredients
- 1 cup Black chickpeas (Kala channa)
- 1 Raw banana Burro banana used here
- 1/2 tsp Paprika powder
- 1/2 tsp Coriander powder
- 1/2 tsp Turmeric powder
- Salt to taste
To grind :
- 1 tsp Black pepper
- 1/2 - 1 tsp Cumin seeds
- 2 tbsp Fresh grated coconut
To season :
- 1 tbsp Coconut oil
- 1 tsp Mustard seeds
- 2 Dried red chilies
- 2 Sprigs Curry leaves
Instructions
- Wash and soak the chick peas overnight in plenty of water. Pressure cook for 15 minutes and 10 minutes for natural pressure release then open. It should be soft not mushy. Discard most of the water or use for kneading chapatti dough.
- Cut off the ends but keep the peel dice and immediately add to the cooked chick peas. Add salt, turmeric powder , paprika powder and coriander powder.
- Grind the cumin seeds , black pepper first then add the coconut and coarsely grind adding water. Add it to the cooked banana mixture. Add very little water.Stir well and pressure cook for 2 minutes and natural pressure release for 5 -10 minutes then open.
- If there is too much water switch on saute mode and cook it down to a thick consistency.
- Mean while heat coconut oil and add mustard seeds when it crackles add the whole red chili curry leaves and coconut and continuously stir until the coconut is evenly brown.
- Add most of the seasoning to the curry mix once. Transfer to the serving dish then top off with the remaining seasoning on top . Serve with steaming rice as a side dishConsistency - Thick (not runny at all)Will thicken as it sits as the coconut will absorb all the moisture.
Notes
Nutrition
Hope you will give this recipe a try
Meena
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