Banana flower stir fry is a hidden superfood that boosts health, beauty, and flavor — all in one dish

The Superfood You’ve Been Overlooking

At first glance, banana blossoms might look like just another tropical flower — but inside, they’re packed with flavor, nutrients, and centuries of culinary tradition. Known as Kesel Muwa in Sri Lanka and Vazhaipoo in South India, banana flower has been a staple in our kitchens for generations.

It’s earthy, aromatic, slightly bitter (in the best way), and transforms beautifully into a hearty stir‑fry that pairs perfectly with steamed rice. Whether you’re in Canada, the U.S., or anywhere else, banana blossom is becoming increasingly popular in vegan cooking — but today, we’re celebrating it in its traditional form.

Why Banana Flower Is a Game‑Changer

Banana blossom isn’t just delicious — it’s a science‑backed superfood with powerful health and beauty benefits.

Top Benefits

• Rich in antioxidants — supports youthful skin
• High in fiber — great for digestion and gut health
• Iron + potassium boost — helps maintain energy levels
• Anti‑inflammatory — reduces bloating and inflammation
• Heart‑friendly — may help lower bad cholesterol

What Science Says

• Research highlights banana flower as a fiber‑rich vegetable that supports cholesterol regulation, digestion, and blood sugar balance.
• It contains potassium, calcium, magnesium, iron, and zinc, essential for strong bones, circulation, and steady energy.
• Studies show its antioxidant and anti‑inflammatory properties support skin health and overall wellness.

This is one of those ingredients that deserves way more attention — and this stir‑fry is one of the easiest, tastiest ways to enjoy it.

Banana Flower Stir Fry Recipe (Sri Lankan Style)

If you’ve never cooked with banana blossom before, don’t worry — it’s easier than it looks. Follow these simple steps and you’ll have a fragrant, nourishing stir‑fry in minutes.

How to Prepare Banana Blossom

1. Peel away 1–2 layers of the tough outer petals.
2. Finely chop the blossoms inside.
3. Soak in turmeric water to prevent browning.

How to Cook It

1. Heat oil and add mustard seeds, sundried red chili, and minced garlic.
2. Add onions and sauté until soft.
3. Add tomatoes and cook until they break down.
4. Stir in the chopped banana blossoms (drained), pandan leaf, spices, and Maldive fish.
5. Cook for 8–10 minutes.
6. Add salt and a squeeze of lime juice.
7. Remove from heat and serve warm.

Banana flower has a gentle bitterness that softens beautifully when cooked with onions, tomatoes, lime, and spices. Whether you call it Kesel Muwa or Vazhaipoo Poriyal, the result is the same — a wholesome, aromatic, vegan‑friendly dish loaded with natural goodness.

Ways To Serve This Banana Flower Stir Fry

• Stuff it into wraps or roti for a quick plant-based lunch
• Mix into friend rice for a fiber-rich, flavorful twist
• add to omelets or scrambled eggs for breakfast ideas
• use as a one of the topping for bowl of rice or quinoa
• Pair it with toasts for a savory breakfast
• Pair it with rice and curry (my fav.)
• Add as a side to lampraise or thali
• Toppings on burgers or hotdog buns (it’s really is good)

Leftovers are honestly one of the best parts — the flavors settle, mellow, and become even more delicious the next day.

Got Leftovers?

Banana flower stir‑fry holds up beautifully the next day because the flavors deepen as it rests. Here’s how to store and reuse it safely:

• Refrigerator: Store in an airtight container for 2–3 days. The fiber-rich blossoms stay tender and flavorful.
• Freezer: You can freeze it, but the texture becomes slightly softer. If you do, freeze for up to 1 month in small portions.
• Reheating: Warm gently in a pan over low heat. Add a splash of water or a tiny bit of oil to refresh the texture.

Banana Flower Stir Fry Recipe (Banana Blossom| Kesel Muwa| Vazhaipoo Poriyal)

Have you ever had a banana blossom? Try this spicy stir-fry with your rice andcurry. You might even get addicted to it.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Servings: 4 portions

Ingredients Method

Ingredients

  

• 2 tbsp Cooking oil of your choice
• 1 tsp Mustard seed
• 2 Sundried chili pepper
• 8 Curry leaves
• 1 tsp Garlic minced
• 1, medium Onion diced small
• 1/2 medium Tomato diced small
• 1 small Banana blossom chopped
• piece Pandan optional
• 1 tbsp Maldive fish optional
• 1 tsp Chili flakes
• 1 tsp Turmeric powder
• 1 tsp Chili powder
• Salt
• Lime

Method

 

1. Start with peeling the first and second layers of dried petals of the banana blossom until you reach the softer pedal.
2. Chop the banana blossom thinly (if using half, cling wrap the other half and leave it in the refrigerator for another day). Soak it in a bowl of salty water for a few minutes to reduce the bitterness.
3. On medium heat, use a saucepan or a clay pot to add a cooking oil of your choice, sundried red chili peppers, curry leaves, and mustard seeds.
4. Mix it a few seconds before adding the minced garlic and onions. Let it get a little roasted.
5. Combine the tomatoes and further cook until softened.
6. Drain the salted water from the banana blossom.
7. Stir it in with the onions and combine the pandan leaf, continue to stir for 5 minutes.
8. Mix in the turmeric powder, chili powder, chili flakes, and maldives fish. Cook further for about 8-10 minutes.
9. Add salt and a squeeze of lime juice to balance the taste. Remove from heat after 2 more minutes of cooking.

Final Thoughts

Banana flower stir-fry isn’t just an ordinary vegan dish—it’s a nutritional powerhouse waiting to become a regular part of your meals.

Whether you call it banana blossom, Kesel Muwa, or Vazhaipoo, the experience of cooking and savoring this stir-fry is totally worth every bite.

So, Bring a little tradition, nutrition, and flavor to your plate with this incredible stir-fry—your ticket to better health & delicious meals!

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