Banana Moqueca with Light Coconut Milk

Moqueca Banana-da-Terra with Light Coconut Milk is one of the icons of Brazilian cuisine, known for its rich and welcoming flavor.

In this fit version, we reinvented the dish to make it lighter and more suitable for a lifestyle healthy.

We replaced seafood with plantain, rich in fiber and potassium, and used light coconut milk to maintain the creaminess without compromising the lightness.

Ideal for surprising guests at Sunday lunch or for a healthy meal full of flavor and tradition.

Detailed Ingredients

Main Ingredients:

• 3 ripe but firm plantains, cut into thick slices
• 200 ml light coconut milk
• 1 large onion, thinly sliced
• 1 large tomato, sliced
• ½ red bell pepper, cut into strips
• ½ yellow pepper, cut into strips
• 2 cloves of minced garlic
• 1 teaspoon of palm oil (optional to give more authenticity to the flavor)
• 2 tablespoons extra virgin olive oil
• Salt and black pepper to taste
• ½ cup chopped fresh cilantro (or parsley for those who don't like cilantro)
• 1 lemon (juice)

Optional for follow-up:

• Brown rice
• Brazil nut farofa

Detailed Preparation Method

1. Prepare the ingredients: Season the plantain slices with lemon juice, salt and black pepper. Set aside.
2. Sauté the seasonings: In a large saucepan or deep frying pan, heat the olive oil and sauté the onion and garlic until lightly browned.
3. Assemble the moqueca: Add the tomato slices, peppers and plantains in layers. Drizzle with the light coconut milk and add the palm oil (if using).
4. Cook: Cover the pan and cook over low heat for about 10-12 minutes, or until the bananas are soft but not falling apart.
5. Finalize: Sprinkle chopped fresh cilantro on top and adjust salt if needed.
6. Serve: Serve with brown rice and a light farofa to complement the flavors.

Extra Information

• Nutritional Value (serving):
  • Calories: 230 kcal
  • Proteins: 2 g
  • Carbohydrates: 30 g
  • Fats: 10 g
  • Fibers: 4 g
• Side dishes: Brown rice or light chestnut farofa.
• Occasion: Special lunches or healthy meals during the week.
• Estimated Cost: Approximately R$ 25.00 for four servings.
• Preparation Time: 30 minutes
• Difficulty Level: Easy — Perfect for kitchen beginners!
• Useful Tips:
  • For an even lighter vegan version, replace the palm oil with more olive oil.
  • Add a touch of chopped chili pepper for a spicier flavor.

History

The inspiration for this recipe came from a trip to the coast of Bahia, where moqueca is more than a dish: it is a cultural experience.

By adapting it to a fit version, we wanted to maintain the soul of tradition, bringing the warmth of the seasonings and the lightness of the vegetable ingredients.

Plantain was chosen not only for its texture and flavor, but also because it is a very Brazilian ingredient, which adds a sweet and harmonious touch to the dish.