Moqueca de Banana da Terra

Moqueca de Banana da Terra is a vibrant Brazilian baked dish that beautifully marries the tropical sweetness of plantains with a rich and flavorful coconut-based sauce. This vegetarian delight is both hearty and comforting, perfect for any occasion.

Ingredients

• Banana da Terra (plantains) - 2 medium, sliced
• Coconut milk - 200 ml
• Tomato - 1 medium, diced
• Onion - 1 medium, sliced
• Bell pepper (any color) - 1 medium, sliced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Cilantro - 2 tablespoons, chopped
• Lime juice - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red chili flakes - 1/2 teaspoon (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat the olive oil over medium heat. Add the sliced onion and bell pepper, and sauté until they are softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute until fragrant.
4. Stir in the diced tomato, salt, black pepper, and red chili flakes (if using). Cook for another 5 minutes until the tomato breaks down.
5. Add the sliced plantains to the skillet and gently stir to combine with the vegetables.
6. Pour in the coconut milk and lime juice, mixing well. Bring the mixture to a gentle simmer.
7. Transfer the mixture to a baking dish, spreading it evenly. Cover with aluminum foil.
8. Bake in the preheated oven for 25 minutes.
9. Remove from the oven, uncover, and sprinkle chopped cilantro on top before serving.

Nutrition

• Calories: 380
• Protein: 5 g
• Carbs: 65 g
• Fiber: 7 g
• Sugar: 10 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 13 g
• Unsaturated Fat: 2 g
• Water: 0.4 L

Health Benefits

• Rich in fiber, supporting digestive health.
• Contains healthy fats from coconut milk, beneficial for heart health.

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