STEP 1.To prepare the banana flower for cooking, remove the outer bracts and collect the flower clusters.
STEP 2.Stop when the bracts are difficult to peel and the flower clusters are tiny.
STEP 3.Discard the bracts.
STEP 4.To clean the flowers, grease the hands and, pick a floret and remove the calyx (scaly translucent covering) and pistil (thick stalk with sticky bulbous head).
STEP 5.Cut the florets into 5 mm pieces. (grease the knife to make it easier to clean off the sticky sap)
STEP 6.Chop the centre tender cream coloured cone shaped part of the flower into small evenly size dice.
STEP 7.1 add 300 to 350 gms chopped banana flower in a pressure cooker with 10gms salt, ½ tsp turmeric powder and 650 ml water. Pressure cook on medium heat for 1 whistle. Allow the pressure to release naturally.
STEP 8.2 open and strain off the water. Allow the cooked banana flower to cool for 30 minutes.
STEP 9.3 mash the mocha (flower) lightly, to get a good mix of mashed and crunchy textures.
STEP 10.4 sprinkle a pinch of salt and turmeric over the prawns and mix well to marinate.
STEP 11.5 in a pan add 25ml mustard oil and saute the prawns for 1 minute on medium heat. Remove from the pan and keep aside.
STEP 12.6 to the hot oil add 2 dry red chillies, 1 bay leaf, 1 cardamom, 1 clove, 1 cinnamon stick and ¼ tsp cumin seeds. Saute till aromas of spice come through.
STEP 13.7 add 100 gms potatoes cut into 2 cm cubes. Fry for about 4 minutes till golden brown.
STEP 14.8 add 20 gms grated coconut. Stir so that the coconut does not burn.
STEP 15.9 make a paste of 20 gms ginger paste, ½ tsp turmeric and 2 gms cumin powder, ¼ tsp red chilli powder and 50 ml water. Mix well to the potatoes along with 10 gms salt, 18 gms sugar and 2 slit green chillies . Continue to fry. Add a splash of water if the spices dry out.
STEP 16.10 saute for 5 minutes on low heat, until the raw smell of the spices goes away.
STEP 17.11 at this stage add the cooked mocha (banana flower) and mix well to combine all the ingredients.
STEP 18.12 cover and cook on low heat for 6 minutes. Open and add 2 more slit green chillies.
STEP 19.13 cover and continue to cook for a few minutes.
STEP 20.14 next add the sauteed prawns and mix together.
STEP 21.15 add 8 gms of ghee and ¼ tsp garam masala. Turn off the heat. Mix gently.
STEP 22.16 serve with rice and dal
calories per serving
17 g Fat24 g Protein207 g Carbs79 g FiberOther
Vitamins & Minerals
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment