“Banana Moqueca: A Tropical Touch of Flavor and Health”

Banana Moqueca is diverse, rich in flavors and full of surprises. Today, we will present a recipe that not only celebrates this diversity, but also promotes health: Banana Moqueca.

This creative twist on a traditional seafood dish from northeastern Brazil is a tropical treat that combines the natural sweetness of plantains with the vibrant flavors of bell peppers, coconut milk and spices.

In addition to being delicious, it is a rich source of vitamins, antioxidants and clean energy, perfect for those looking for a food healthy and tasty.

Banana Moqueca is special because it brings a new twist to a classic, maintaining the spirit of celebration and sharing that we value so much.

Detailed Ingredients Banana Moqueca

• 4 ripe (but still firm) plantains, sliced
• 1 large onion, sliced
• 1 red bell pepper, sliced
• 1 yellow pepper, sliced
• 200 ml coconut milk
• 2 ripe tomatoes, chopped
• 3 tablespoons of palm oil
• 2 cloves garlic, minced
• 1 lemon (juice)
• Salt and black pepper to taste
• 1 teaspoon smoked paprika
• Fresh coriander, chopped, to taste
• Finger pepper, optional, to taste
• Replacement Option: You can replace palm oil with extra virgin olive oil for an option with a lower saturated fat content.

Detailed Preparation Method

1. Marinating the Bananas:

   • Season the banana slices with lemon juice, salt and pepper, and set aside for 15 minutes.

2. Pan Preparation:

   • In a pan (preferably clay), heat the palm oil over medium heat.

3. Sautéing the Aromas:

   • Add the onion and garlic, sautéing until translucent.

4. Assembling the Ingredients:

   • Add the peppers, tomatoes and paprika, mixing well.
   • Then add the marinated banana slices, carefully so as not to break them.

5. Cooking with Coconut Milk:

   • Pour the coconut milk over all the ingredients in the pan, lower the heat and cover. Let it cook for about 15 to 20 minutes, or until the bananas are soft but still firm.

6. Aroma and Flavor Finishing:

   • Adjust salt and pepper to taste. If desired, add chili pepper. Before serving, finish with chopped fresh coriander.

Extra Information

• Nutritional Value (per serving):

  • Calories: 250 kcal
  • Carbohydrates: 40g
  • Proteins: 2g
  • Fats: 12g
  • Benefits: Source of potassium, vitamins A and C, antioxidants

• Side dishes:

  • Serve with brown rice or cassava farofa to complement the dish.

• Occasion:

  • Ideal for a light lunch during the summer or a special vegetarian dinner.

• Estimated Cost:

  • Approximately R$ 25.00

• Preparation Time:

  • 45 minutes (15 min prep, 30 min cook)

• Difficulty Level:

  • Medium. Requires attention to cooking time to maintain the ideal texture of the plantains.

• Useful Tips:

  • If you can't find plantains, use bananas that are less ripe, but choose ones that are less ripe. Adjust the cooking time as needed.

History

The inspiration for this Banana Moqueca came during a trip to Bahia, where I came across a local fair full of aromas, colors and sounds that stimulated the senses.

The stalls were filled with tropical fruits and spices that immediately evoked memories of the joy of cooking with fresh, natural ingredients.

I remembered the stories told by fishermen about how they improvised their meals on the high seas using what they had at hand.

This memory combined with my passion for experimenting in the kitchen, leading to the creation of a moqueca that paid homage to the sea, but stayed on dry land with the inclusion of succulent plantains, transforming a typical dish into a unique and memorable experience.

Each bite transports you to that Bahian setting, inviting you to savor not just a dish, but an entire history of culture and innovation.

I hope this recipe not only nourishes your body, but also inspires creativity and a love of healthy cooking in your kitchen!