Onam is a popular festival celebrated in the South Indian state of Kerala every year, in the Malayali month of Chingam, that falls between August and September. According to ancient legend, people believe that the spirit of King Mahabali, under whose reign prosperity and peace thrived in the state, visits them during this propitious time and showers his blessings.
This year, the 10-day-long festival will be celebrated from September 6 to September 15, 2024. One of the major festivals commemorated by the Malayali Hindu community, Onam marks the beginning of the first crop season in the southern parts of India.
The festivities, spread over a fortnight, include boat races called vallam kali, intricate flower arrangements termed pookkalam and a sumptuous feast termed “Onam Sadhya”.
People celebrate preparing heaps of delightful food items, decorating the house with flowers, and participating in enthralling cultural activities. But of all these, the elaborate spread of wholesome vegetarian feast called the Onam Sadhya forms the key part of this festival. Traditionally around 26 or more delicious vegetarian dishes are made for Onam, which is served on large banana leaves. The dishes include upperi or banana chips, sharkara varatti, papadam, mango curry, naranga curry/pickle, puli inji, ellisheri, pulissery, kaalan, olan, pachadi, kichadi, kootu curry, sambar, avial, paarupu, ghee, buttermilk, rasam, boiled brown rice, morukachiythu, thoran, poovan pazham, ada pradhaman, and pal payasam.
To herald the vibrant occasion, we bring you three nutritious traditional recipes that abound in essential minerals and antioxidants, that are also delicious, for you to enjoy with family and friends.
Delicious Onam Recipes
Kootu Curry
Ingredients:
1 cup soaked black chickpeas
¾ cup chopped yams
½ cup grated coconut
1 tsp cumin powder
1 tsp red chilli powder
¼ tsp turmeric powder
2 tsp jaggery powder
3 tbsp coconut oil
1 tsp mustard seeds
2 red chillis
10 - 12 curry leaves
1 tbsp pepper powder
Method:
In a pressure cooker, boil the black chickpeas on a medium flame for two whistles and set it aside in a bowl.
Next, pressure cooks the cut yam for ten minutes to soften it, making sure it does not get fully mashed.
Heat a large vessel on low flame, add the boiled black chickpeas, yams, turmeric powder, red chilli powder, cumin powder and some of the grated coconut with very little water and cook for a few minutes, into a curry.
Sauté the mustard seeds along with the rest of the grated coconut, curry leaves, red chillis and pepper powder in some coconut oil and fry until it turns reddish-brown in colour.
Add this spicy seasoning to the curry alongside the jaggery and remaining coconut oil, mix it completely and serve hot with rice.
Nutrition:
Black chickpeas contain significant amounts of carbs and proteins for instant energy and muscle strength, as well as iron for preventing anaemia. Yams are rich in the B vitamins and vitamin C, for boosting nerve and immune function, besides providing fibers to aid in digestion. Curry leaves and black pepper supply vital minerals and antioxidants, to improve bone health and eliminate harmful toxins from the body.
Sarkara Upperi
Ingredients:
4 medium-sized firm bananas
1 cup jaggery powder
1 cup of water
¾ cup of coconut oil
½ tsp cumin powder
½ tsp ginger powder
Method:
Peel the bananas and cut them into medium-thin slices.
Heat coconut oil in a pan, shallow fry the banana slices and set them aside in a bowl.
In a vessel, boil water and add the jaggery, stirring frequently to prevent lumps from forming until a syrupy consistency is obtained.
Dip the fried banana pieces into the jaggery syrup, coat each slice properly and season it with cumin powder and ginger powder.
Allow it to settle to room temperature and serve warm.
Nutrition:
Bananas offer calories to fulfill the energy requirements of body cells, potassium to maintain electrolyte balance and vitamins B and C to augment the body’s metabolism and resistance. Jaggery and cumin are both abundant in iron, for healthy red blood cell synthesis as well as calcium and magnesium, for fortifying bones. Ginger contains gingerol, that confers beneficial anti-inflammatory and antioxidant properties, to all organs in the body.
Vellarikkai/ Cucumber Pachadi
Ingredients
1 cup finely chopped, cucumber
1 cup beaten yoghurt (curd)
2 chopped, green chilli
For Grinding
1/3 cup grated coconut
1/2 tsp cumin seeds
1 tsp mustard seeds
For Seasoning
2 dry red chilies
1 tsp mustard seeds
1 tbsp coconut oil
1 spring curry leaves
Salt as required
Water as required
Method:
In a pan add chopped cucumber, green chilli, salt, and little water and cook well on a medium flame.
Now make the paste by grinding coconut, cumin seeds, mustard seeds into a fine paste.
Add the paste to the cooked cucumber and blend well. To this add curd and stir on a low flame for a few seconds and switch off the stove.
Take a frying pan heat coconut oil add mustard seeds, dry chillies and curry leaves, fry until the mustard seeds splutter. Pour over the prepared cucumber pachadi.
Nutrition
Cucumber contains potassium, magnesium, vitamin K and antioxidants that keep you hydrated and supports weight loss. While curd is a good source of probiotics, calcium and protein uplift gut health and bolsters immunity. Jeera, mustard seeds, coconut added in this adds flavour, taste and improves digestion.
Inji Puli Recipe/ Kerala Style Tangy Ginger Pickle
Ingredients
200 grams ginger
50 grams tamarind
4 tbsp coconut oil
1 tsp mustard seeds
1/2 tsp fenugreek seeds
A pinch of asafoetida
2 chopped green chillies
1 dried red chilli
8 to 10 curry leaves
½ tsp turmeric
1 tsp chilli powder
Salt to taste
50 grams jaggery
Method
Soak 50 grams of tamarind in 2 cups of hot water and keep it aside
Peel the ginger
In a pan heat coconut oil add mustard and asafoetida and let it crackle
Add chopped ginger and roast until the ginger turns golden brown
Add green and dry chili and a few curry leaves
Add turmeric, chili powder, and salt
Sauté until the mixture releases aroma
Squeeze the tamarind pulp into the pan
Add jaggery
Let it boil until the oil separates from the mix
Inji Puli is ready to be served and refrigerated
Nutrition
Made in coconut oil, the recipe gets an enhanced flavour and becomes nutrition-dense. Coconut is a good source of folates, niacin, thiamine, and pyridoxine and a good source of potassium. Ginger is good for immunity levels and can alleviate nausea and lower cholesterol levels.
Unniyappam
Ingredients:
1 cup rice flour
1/2 cup jaggery (grated)
1 ripe banana (mashed)
2 tbsp wheat flour
1/4 tsp cardamom powder
1/4 tsp baking soda (optional)
1 tbsp sesame seeds
2 tbsp grated coconut (optional)
Water (as needed for batter consistency)
Ghee or coconut oil (for frying)
Method:
Add grated jaggery to a pan with a little water and melt it over low heat. Strain to remove impurities.
In a bowl, mix rice flour, wheat flour, mashed banana, cardamom powder, and melted jaggery. Add sesame seeds and grated coconut if using.
Add water gradually to form a thick batter, similar to pancake batter. Optionally, add baking soda for puffiness.
Let the batter sit for 30 minutes for better flavour.
Heat ghee or coconut oil in an appam pan. Pour batter into each cavity and fry until golden brown on both sides.
Enjoy Unniyappam warm as a snack!
Nutrition:
This traditional South Indian snack is not only delicious but also nutritious and is served as prasadam in most Ganapathy temples in Kerela. Made with rice flour, jaggery, and ripe bananas, it provides a good source of carbohydrates and natural sugars, offering a quick energy boost. Jaggery is rich in iron, while bananas contribute potassium, fibre, and essential vitamins for overall health.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
