How to Make Kesel Muwa (Plantain Flower) Curry (Traditional & Healthy Version)
Kesel Muwa, also known as Plantain Flower, is a cherished vegetable in Sri Lankan cuisine, celebrated for its unique flavor and nutritional benefits. This traditional Sri Lankan curry transforms the fibrous blossom of the banana plant into a wholesome, aromatic dish that is both satisfying and healthy. The preparation of Kesel Muwa curry is a testament to Sri Lanka’s deep-rooted appreciation for plant-based cooking and resourcefulness, making use of every part of the banana plant. The taste of Kesel Muwa is subtly earthy with a pleasant crunch, complemented by a blend of coconut milk, local spices, and fresh herbs. This vegan and vegetarian-friendly dish is often served at family meals, especially in rural households. Its delicate flavor pairs beautifully with steamed rice or string hoppers (idi appa), making it a staple across all regions of Sri Lanka. Not only is this curry delicious, but it also showcases the island’s rich culinary traditions and the use of indigenous ingredients, making it an excellent choice for anyone seeking an authentic and healthy Sri Lankan meal.
Ingredients
- 1 medium Kesel Muwa (Plantain Flower) (cleaned and thinly sliced)
- 1/2 cup Grated coconut (fresh or desiccated)
- 1 Small red onion (finely chopped)
- 2 Green chilies (sliced)
- 1/2 tsp Turmeric powder (for flavor and color)
- 1/2 tsp Mustard seeds
- 8-10 Curry leaves (fresh)
- 3/4 cup Coconut milk (light or regular)
- to taste Salt
- 1 tbsp Lime juice (freshly squeezed)
Step-by-step instructions
Step 1 · Prepare the plantain flower by removing the tough outer layers and ...
Prepare the plantain flower by removing the tough outer layers and finely slicing the tender inner florets. Soak the slices in water with a pinch of turmeric and salt for 5 minutes to reduce bitterness.
Step 2 · Drain and rinse the sliced plantain flower
Drain and rinse the sliced plantain flower. Squeeze gently to remove excess water and set aside.
Step 3 · Heat a non-stick pan over medium heat
Heat a non-stick pan over medium heat. Add mustard seeds and let them splutter, then add chopped onion, green chilies, and curry leaves. Sauté until onions are soft.
Step 4 · Add the sliced plantain flower and turmeric powder to the pan
Add the sliced plantain flower and turmeric powder to the pan. Stir well to combine with the aromatics.
Step 5 · Mix in the grated coconut and salt
Mix in the grated coconut and salt. Cook for 2 minutes, allowing the coconut to release its aroma.
Step 6 · Pour in the coconut milk and simmer on low heat for 6-8 minutes unt...
Pour in the coconut milk and simmer on low heat for 6-8 minutes until the plantain flower is tender and the curry thickens.
Step 7 · Taste and adjust salt as needed
Taste and adjust salt as needed. Finish with fresh lime juice before serving (optional).
Why this recipe is healthy
This plant-based curry is a powerhouse of nutrients yet low in calories, making it perfect for those aiming for a balanced, healthy diet. Its high fiber content promotes satiety, helping with weight control, while the inclusion of turmeric and fresh herbs offers anti-inflammatory benefits. The absence of processed ingredients and added sugars makes this traditional Sri Lankan dish suitable for diabetic and health-conscious individuals alike.
A note on tradition
Kesel Muwa curry is a staple in Sri Lankan households, particularly in rural areas where the banana plant grows abundantly. Traditionally, it is prepared for everyday meals and sometimes for special gatherings, symbolizing resourcefulness and sustainability in Sri Lankan food culture. The dish is cherished for its ability to transform humble, locally available ingredients into a flavorful and nourishing meal.