Raw banana & moong mash — a gentle, tummy-friendly iron lunch for first eaters (6–12 months)
Starchy raw banana and protein-rich moong — a gentle, tummy-soothing first lunch with iron and energy.
Why am I making this?
Raw banana (green plantain) is an underrated first food — starchy, filling, gentle on the stomach and a traditional choice when a baby's tummy is unsettled. Cooked with moong dal it gains protein and iron, making a smooth, satisfying mash that gives steady energy. A calm, tummy-friendly lunch that nourishes without overwhelming a small digestive system.
Ancient text
The unripe plantain is binding and wholesome, settling to digestion.
The classical scriptures describe the unripe plantain as binding and wholesome, settling to digestion — the tradition behind raw banana as a gentle food for the young and for upset tummies.
Charaka Samhita & Sushruta Samhita — the sections on plantain (kadali) among wholesome foods. Reviewed by the Aayu Ahaar editorial team.
Modern research
Raw banana provides resistant starch and fibre that are gentle and filling, plus potassium; moong dal adds protein and plant iron; together they make an easily digested mash giving steady energy — a useful, settling option for first eaters.
Indian Food Composition Tables, National Institute of Nutrition (ICMR), 2017 — raw banana and moong dal composition. World Health Organization — complementary feeding from 6 months.
How to make it
What you'll need
- 1/2 raw banana (green plantain), peeled and cubed
- 2 tbsp yellow moong dal
- 1 tsp ghee, a pinch of cumin and turmeric
- 3/4 cup water
- Pressure-cook the raw banana and moong dal with turmeric and water for 3–4 whistles, until very soft.
- Mash smooth — raw banana gives a lovely thick, starchy base that is gentle on the tummy.
- Temper the ghee with cumin and stir in.
- Cool to lukewarm and serve smooth, loosening with a little water if needed.
How to feed it
| Texture | Smooth and soft for 6–8 months; lightly mashed from 9 months |
| Quantity | 3–5 tablespoons as a meal |
| Frequency | 2–3 times a week, rotating with other lunches |
| First time | Offer a small amount and watch for any reaction |
What's inside
Grow this recipe with your child
| 6–8 months | Blended smooth and soft |
| 8–12 months | Lightly mashed; add a pinch of cumin |
| 1 year+ | Raw banana in soft tikkis or as a sabzi with rice |
What every mother asks
Isn't raw banana hard to digest?
Is it the same as a ripe banana?
Will it help iron?
Will it cause constipation?
A few honest notes
- Introduce only from 6 months; cook the raw banana and dal fully soft.
- Introduce as single foods first, with a 3-day gap, to spot any reaction.
- Raw banana is mildly binding — balance with other fibre and fluids if your child tends to constipation.
- No added salt before age one; serve lukewarm.
Storage & make-ahead
Best made fresh and served lukewarm — raw banana mash can discolour and thicken on standing. Keeps covered in the fridge for a few hours; warm gently with a little water. Make fresh for a young baby.
A gentle, honest note — this is one nourishing food among many, not a complete meal on its own. Aayu Ahaar walks beside the doctor's care, never in its place.