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Peel and chop the raw banana and suran.
- Pressure cook yam with turmeric powder and lemon juice for 1 whistle.
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Boil raw banana chunks separately in minimal water for 5 mins.
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Boil or steam the beetroot until tender; let all ingredients cool slightly.
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Lightly dry-roast the white sesame seeds and keep aside.
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In a blender, add boiled raw banana, suran, beetroot, roasted sesame seeds, and garlic.
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Add fresh hung curd, lemon juice, olive or gingelly oil, cumin powder, black pepper, hing, and salt.
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Blend to a smooth, creamy paste, adding warm water little by little as needed.
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Serve fresh as a dip, spread, or bowl accompaniment.
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Superior prebiotics: Raw banana and suran provide ~35–40% resistant starch, which feeds beneficial Bifidobacteria more effectively than chickpeas, supporting SCFA production and gut repair.
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Low glycemic support: With an estimated GI of ~45, this dip helps prevent insulin spikes, making it suitable for diabetes- and PCOD-friendly meal patterns aligned with ICMR-NIN guidance.
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Anti-inflammatory benefits: Suran’s glucomannan and garlic’s allicin help regulate inflammatory pathways, supporting gut and metabolic health.
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Weight management friendly: Naturally low in calories, it promotes satiety without relying on legume-based allergens.
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Probiotic synergy: Hung curd adds live Lactobacillus cultures, enhancing fermentation of prebiotic fibers and improving digestion.
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Antioxidant boost: Beetroot betalains and cumin provide folate and natural nitrates, supporting vascular health and easing PCOD-related symptoms.