Moqueca de Banana

Moqueca de Banana is a vibrant and flavorful Brazilian dish that showcases the natural sweetness of ripe bananas, combined with aromatic spices and coconut milk. This dairy-free recipe is perfect for those seeking a unique vegetarian main course, bursting with tropical flavors.

Ingredients

• Ripe bananas - 2 medium, sliced
• Coconut oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1, sliced
• Tomato - 1 medium, chopped
• Coconut milk - 200 ml
• Fresh cilantro - 2 tablespoons, chopped
• Lime juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/2 teaspoon (optional)

Steps

1. In a large skillet, heat the coconut oil over medium heat.
2. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 3-4 minutes.
3. Stir in the sliced red bell pepper and chopped tomato, cooking for another 5 minutes until softened.
4. Add the sliced bananas to the skillet, gently mixing to combine with the vegetables.
5. Pour in the coconut milk, season with salt, black pepper, and red pepper flakes if using, and stir to combine.
6. Simmer the mixture for about 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
7. Remove from heat and stir in the chopped cilantro and lime juice before serving.

Nutrition

• Calories: 320
• Protein: 2 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 12 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 11 g
• Unsaturated Fat: 3 g
• Water: 0.25 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains healthy fats from coconut, which can support heart health.

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