Discover 5 Nutritious Edible Flowers from India for Improved Daily Health

Edible flowers have long captured the attention of culinary enthusiasts and nutritionists alike. Beyond their aesthetic appeal, these delicate blossoms hold a treasure trove of flavours, textures, and even potential health benefits. Cultures around the world have integrated edible flowers into their cuisines for centuries, enhancing dishes with both visual beauty and unique tastes. From salads to desserts, the use of edible flowers has evolved into a culinary art that continues to intrigue and inspire.

Here are five nutritious, affordable Indian flowers that can easily be found in local markets to enhance your kitchen.

Moringa

The moringa flower, derived from the Moringa oleifera tree, offers a remarkable array of health benefits. Rich in nutrients and bioactive compounds, it has been a staple in traditional medicine for centuries. Packed with antioxidants like quercetin and chlorogenic acid, moringa flowers help combat oxidative stress and reduce inflammation in the body. They also contain essential vitamins such as C and A, supporting immune function and maintaining healthy skin and vision. One cup of fresh, sliced pods (100 grams) contains 157% of your daily vitamin C requirement. Additionally, they contain calcium, iron, and amino acids, making them a popular superfood.

The flowers have a delicate earthy flavour and take on robust mushroom-like notes when cooked. Although native to the Himalayas, moringa flowers are now grown in various regions and climates throughout the country. They are used to brew teas, added to stir-fries, and deep-fried to make munaga puvvu vadalu (fritters) in Andhra Pradesh, and can also be included in pulao, dal, or dosa.

Banana Blossom

Banana blossom, derived from the tender inner part of a banana flower, is a nutritional powerhouse with a range of health benefits. This edible flower is a rich source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and supports healthy gut bacteria. It is also low in calories and contains essential vitamins and minerals like vitamin C, potassium, and magnesium. Emerging research suggests that it can improve digestive health, prevent prostate enlargement, support bone health, and lower blood sugar and cholesterol levels. However, more human research is required.

The flavour, in contrast, is not reminiscent of the fruit and has a smooth and creamy taste, particularly when cooked. Here are a few traditional banana flower recipes from India:

• Vazhaipoo Poriyal (Banana Flower Stir-Fry): A popular South Indian dish, this stir-fry involves finely chopping banana blossom and sautéing it with grated coconut, mustard seeds, curry leaves, and spices like turmeric and red chilli. It's a flavorful and nutritious side dish served with rice and other accompaniments.
• Vazhaipoo Vadai (Banana Flower Fritters): A crispy and delicious snack, vazhaipoo vadai is made by blending banana blossom with soaked lentils, spices, and herbs. The mixture is then shaped into patties and deep-fried to create savoury fritters.
• Vazhaipoo Kuzhambu (Banana Flower Curry): This tangy and flavorful curry is a speciality in Tamil Nadu. Chopped banana blossom is cooked with tamarind, spices, and coconut to create a hearty and aromatic dish that's typically served with rice.
• Keerai Vazhaipoo Poriyal (Banana Flower and Greens Stir-Fry): In this dish, the banana flower is combined with leafy greens like spinach or amaranth and sautéed with grated coconut, mustard seeds, and spices. It's a nutritious and balanced side dish.
• Vazhaipoo Usili (Banana Flower with Lentil Crumble): A traditional recipe from the state of Tamil Nadu, usili involves cooking banana blossom with a crumbled mixture of soaked and ground lentils, along with spices. The result is a protein-rich and flavorful dish.
• Vazhaipoo Biryani: In this innovative take on biryani, the cooked banana blossom is layered with fragrant rice, aromatic spices, and sometimes vegetables or meat. The banana flower adds a unique texture and flavour to this classic dish.
• Vazhaipoo Sambar: Banana flower is used as an ingredient in the flavorful South Indian sambar, a lentil-based vegetable stew. Adding banana blossom brings an earthy and slightly bitter flavour to the dish.
• Vazhaipoo Pachadi (Banana Flower Raita): This cooling yoghurt-based dish involves mixing cooked and chopped banana blossom with yoghurt, tempered spices, and sometimes grated coconut. It's a refreshing accompaniment to rice-based meals.
• Vazhaipoo Vada (Banana Flower Fritters): Similar to vazhaipoo vadai, this version incorporates the banana blossom mixture into a traditional vada batter made from lentils and spices before frying.
• Vazhaipoo Cutlet: Mashed banana blossom combines boiled potatoes, spices, and herbs to create shallow-fried cutlets until golden brown. It's a great way to enjoy the nutritional benefits of banana blossom in a snack form.

Papaya Flower

The Papaya flower, often overlooked in comparison to its fruit counterpart, boasts a plethora of health benefits that deserve attention. Naturally, their flowers are an easily accessible and affordable ingredient packed with vitamins A, C, E, and folate, making them highly nutritious. There are not many studies available that explore the potential health benefits of papaya flowers.

Mildly bitter, these flowers are native to Manipur and Nagaland. They're used in local delicacies such as Naga curry, made by boiling flowers with dried fish, soda, and spices. They can also be tossed in a pan with oil and salt, used in stir-fry and fritter recipes, or eaten as a side dish.

Pumpkin Flower

Pumpkin plants produce both male and female flowers, which have large, funnel-shaped blossoms in vivid orange or yellow. The nutritious and tasty pumpkin flower is often overlooked in favour of the fruit or seeds. These blossoms also pack in fibre, copper, folate, and vitamin A. Pumpkin flowers are rich in copper, containing an essential mineral for energy production. They also provide a good amount of folate, a B vitamin that plays a key role in protein metabolism and DNA synthesis. Additionally, pumpkin flowers contain approximately 13% of the daily recommended value of vitamin A, which supports the formation and function of the heart, eyes, and lungs.

The flavour profile of these pumpkin flowers is sweet and mild, making them ideal for soups, salads, and snacks. In West Bengal, they are a popular street food called kumro phuler bora, which is fried gram flour pumpkin flower fritters. In Kerala, they are combined with coconut, mustard, and chilli to make thoran. You can also experiment with stuffing them with cheese or other ingredients before frying. These can be enjoyed occasionally.

Mahua

Mahua, a tree belonging to the Sapotaceae family, is known for its sweet flowers that hold significant cultural value among tribal people. These flowers are used in the production of various fermented and non-fermented food items such as halwa, meethi puri, barfi, and mahua daaru or mahuli. The tree also possesses numerous phytochemical attributes and is traditionally used as a medicine for several ailments, including headaches, diarrhoea, and skin and eye diseases.

These flowers have a subtle sweetness that becomes almost caramel-like when dried. They are great for ice creams, cocktails, chocolates, sweet-forward meat glazes, and jams.

Are you up for trying some of these from the above list?