Plantain Moqueca: Healthy, Tasty and Sustainable

Exploring the delights of Brazilian cuisine, Plantain Moqueca is a dish typically associated with seafood, but today we take a creative twist using the versatile plantain.

This recipe not only enchants with its tropical and exotic flavor, but also stands out for its high nutritional density.

Rich in potassium, fibers and essential vitamins, plantain moqueca is perfect for those looking for delicious and healthy dishes.

In addition to being a great vegetarian option, it fits beautifully into a lifestyle sustainable.

Detailed Ingredients: Plantain Moqueca

• 3 ripe plantains, cut into slices
• 1 red bell pepper, sliced
• 1 yellow pepper, sliced
• 2 ripe tomatoes, chopped
• 1 large onion, sliced
• 2 cloves garlic, minced
• 200ml coconut milk
• 2 tablespoons of palm oil
• 1/2 lemon (juice)
• Fresh coriander to taste
• Salt and black pepper to taste
• Optional: 1 chili pepper, seeded and chopped for a spicy touch

Substitutions:

• For a lower-calorie version, replace the coconut milk with almond milk or another plant-based milk.
• Coriander can be replaced with parsley for those who don't like the strong flavor.

Detailed Preparation Method:

1. Preparation: Start by heating a large pan over medium heat. Add the palm oil and sauté the onion and garlic until lightly browned.

   
   

2. Layers of flavor: Add the peppers and tomatoes, stirring occasionally for about 5 minutes until softened.

   
   

3. Add the banana: Place the plantain slices on top of the layers of sautéed vegetables, seasoning with salt, black pepper and lemon juice.

   
   

4. Cooking: Pour the coconut milk over the mixture, cover the pan and let it cook on low heat for approximately 15 minutes, until the bananas are soft but still whole.

   
   

5. Finalization: Adjust the seasoning as desired and finish with chopped fresh coriander and, if you want a touch of heat, add chili pepper.

   
   

6. Serve: Serve hot with brown rice for a complete meal.

   
   

Extra Information:

• Nutritional Value (per serving): Approximately 300 calories, 10g of protein, 50g carbs, 8g fat.
• Side dishes: Brown rice, quinoa or black beans.
• Occasion: Ideal for family lunches or special occasions, as well as an energy-boosting option after training.
• Estimated Cost: R$ 30.00 – R$ 40.00 for 4 servings.
• Preparation Time: 15 minutes preparation, 20 minutes cooking.
• Difficulty Level: Easy, perfect for beginner cooks or those with little time available.
• Useful Tips:
  • Stir gently so as not to break up the bananas.
  • Try it with other fruits like pumpkin for a different twist.
  • For a special presentation, serve in clay pots to retain heat.

History

The idea for this creation came about during a trip to the vibrant state of Espírito Santo, where moqueca is a cultural legacy.

While walking through a market, I came across plantains that were so fragrant that inspiration was immediate.

Memories of family lunches and the freshness of the ingredients motivated me to reinvent this culinary tradition in a more accessible and inclusive way for different diets.

This culinary journey is a tribute to Brazilian roots with a modern twist!

Cooking is an expression of love and creativity, bringing to the table, in addition to food, stories and experiences that mark our lives.

Prepare this plantain moqueca and share not only the dish, but also the joy of a healthy and sustainable lifestyle. Bon appétit!