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Kesel Muwa (plantain Flower)

Name: Kesel Muwa (Plantain Flower)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Sri Lankan
Ingredients: Kesel Muwa (Plantain Flower)

Curries • Sri Lanka

105

KCAL

2.2

PROTEIN (G)

CARBS (G)

6.2

FAT (G)

Data source: SriLankanCalorie

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ගැන Kesel Muwa (Plantain Flower)

Shredded plantain flower in coconut milk and curry leaves — traditional delicacy.

How to Make Kesel Muwa (Plantain Flower) Curry (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Medium

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.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 bowl (about 1 cup prepared curry))

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) - optional

Instructions

1
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.
5 minutes
Wear gloves while handling plantain flower to prevent staining your hands.
2
Drain and rinse the sliced plantain flower. Squeeze gently to remove excess water and set aside.
2 minutes
Proper rinsing helps remove any residual sap and bitterness.
3
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.
4 minutes
Do not let the onions brown; keep them translucent for best flavor.
4
Add the sliced plantain flower and turmeric powder to the pan. Stir well to combine with the aromatics.
3 minutes
Stir continuously to avoid sticking and ensure even flavor distribution.

Why This Dish 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.

Kesel Muwa (Plantain Flower) is rich in dietary fiber, making it excellent for digestive health and weight management. It contains antioxidants, vitamins like Vitamin C and E, and essential minerals such as potassium, magnesium, and iron. The use of coconut milk and grated coconut provides healthy fats, while the absence of animal products keeps the dish cholesterol-free. This curry is naturally gluten-free and low in saturated fat, supporting heart health and overall wellness.

Pro Tips

💡Tip 1: Always soak the sliced plantain flower in turmeric water to prevent darkening and reduce bitterness.
💡Tip 2: Use fresh coconut for the most authentic taste, but desiccated coconut is a good alternative.
💡Tip 3: Garnish with extra curry leaves or a squeeze of lime for a flavor boost just before serving.

Storage & Serving

Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water or coconut milk to restore moisture if needed.

Best served: Breakfast or Lunch