Kaccha Kela Sukhi Sabzi

Before you start

• Sourcing green bananas.

  Ensure you are buying unripened dessert bananas, not plantains. They should be rock hard and entirely green, with no yellowing or brown spots, to guarantee the resistant starch hasn't converted to fermentable sugars.

Ingredients

• green bananas3 med
• garlic-infused olive oil1 1/2 tbsp
• cumin seeds1 tsp
• black mustard seeds1/2 tsp
• gluten-free asafoetida1/4 tsp
• green chili1 small
• ground coriander1 tsp
• ground turmeric1/2 tsp
• kosher salt1/2 tsp
• fresh lime juice1 tbsp
• fresh cilantro1/4 cup

Method

1. 01

   Boil the bananas.

   Place the whole, unpeeled green bananas in a large pot, cover with water, and add a generous pinch of salt. Boil over medium-high heat for 10 to 12 minutes until a knife pierces the thick skin with just a little resistance. Boiling them skin-on is a brilliant trick that prevents their sticky, starchy sap from ruining your hands and cutting board.

2. 02

   Peel and dice.

   Drain the bananas and let them cool until safe to handle. Run a knife down the length of the skin—it will peel away effortlessly. Dice the firm, cooked flesh into 1-inch cubes.

3. 03

   Bloom the spices.

   Heat the garlic-infused oil in a wide skillet over medium heat. Add the mustard seeds. When they begin to crackle and pop, about 30 seconds in, add the cumin seeds. Let them sizzle for 10 seconds until fragrant, then stir in the asafoetida and the chopped green chili.

4. 04

   Sauté the bananas.

   Immediately add the diced green bananas to the skillet. Sprinkle the ground coriander, turmeric, and salt evenly over the top, tossing gently to ensure every piece is coated in the golden, spiced oil.

5. 05

   Crisp and finish.

   Let the bananas cook undisturbed for 3 to 4 minutes so the edges can pick up a slight, caramelized sear. Give them a gentle stir, cook for another 2 minutes, then remove from the heat. Drizzle with fresh lime juice, fold in the cilantro, and pack it away for lunch.

Notes

• Why this swap?

  Traditional North Indian dry sabzis rely on a pinch of amchur (dried green mango powder) for a tart, mouth-watering finish. Because mango is high in fructose, we borrow a technique from Indian Vrat (fasting) cuisine, swapping it for fresh lime juice to achieve the exact same bright dimension without the FODMAP load. We also use garlic-infused oil; the savory flavor infuses beautifully, but the gut-irritating fructans—which are water-soluble, not oil-soluble—stay completely out of your pan.

• Capsaicin warning.

  Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. Scale the fresh chilies back if your system is currently in high-alert mode. The cumin, mustard seeds, and asafoetida provide more than enough complex flavor on their own.