Stir fries are a tasty and nutritious way to enjoy a variety of flavors and textures. Indian cuisine emphasizes the importance of a balanced diet, and stir-fries contribute to this ethos by incorporating a variety of vegetables and aromatic spices. Stir-fries offer a nutritious meal option rich in vitamins, minerals, and dietary fiber, using minimal oil and focusing on wholesome ingredients. This health-conscious approach aligns with contemporary dietary trends while maintaining the traditional flavors loved by many. The spiced Plantain and Moringa Stir-Fry recipe combines plantain, moringa leaves, and aromatic spices to create a flavorful and healthy dish that is satisfying and beneficial for your health. This vibrant stir-fry recipe is more than just a delicious medley of flavors. It boasts a powerhouse of ingredients, each contributing a wealth of health benefits. Plantains provide complex carbohydrates for sustained energy, while moringa leaves add essential vitamins and minerals. Combining them could offer a more powerful effect for managing blood sugar levels. The spices enhance the flavor and contribute to better digestion.
Often mistaken for green bananas, plantains offer a unique nutritional profile. They are a good source of resistant starch, which promotes gut health and regulates blood sugar. Plantains are also rich in potassium, which is essential for maintaining healthy blood pressure and muscle function. Moringa leaves are considered a "miracle plant" for good reason. They are brimming with essential vitamins and minerals, including vitamins A, C, and K, calcium, iron, and magnesium. These nutrients contribute to a robust immune system, healthy bones, and improved blood sugar control. Moringa leaves are also a great source of antioxidants, which help combat cell damage.
This plantain and moringa stir-fry recipe is a flavorful, satisfying dish and a powerhouse of nutrients. Each ingredient supports overall health and well-being, from vitamins and minerals to antioxidants and fiber. Incorporating such nutrient-dense ingredients into your diet can help promote vitality, strengthen immunity, and support optimal health in the long run.
Serves - 3-4
Preparation time - 20min
Cooking time - 15 min
Total time - 35 mins
Ingredients
Plantains (raw banana) – 2 (boiled/steamed)
Fresh moringa leaves 2 cups (washed and chopped)
Onion – 1 cup (finely chopped)
Garlic- 1-2 cloves (Finely chopped)
Ginger – ½ inch (Finely chopped)
Curry leaves – 7-8
Green chilies - 1-2 chopped (adjust to taste)
Mustard seeds - 1 teaspoon
Cumin seeds -1 teaspoon
Turmeric powder – ½ teaspoon
Coriander powder - 1 tsp
Garam masala powder – ½ tsp
Red chili powder - ½ teaspoon (adjust to taste)
Oil (any cold pressed) – 1 tbsp
Salt to taste
Fresh cilantro
Directions
Boil plantain till one whistle in a stovetop cooker or five minutes on high pressure in an instant pressure cooker. Chop the plantains into bite-size pieces.
2. Heat oil in a skillet or pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
3. Add chopped onions and green chilies. Sauté for 3 minutes. Add ginger, garlic, and curry leaves. Sauté for 2 minutes. Add the chopped moringa leaves to the skillet and sauté for 2 minutes.
4. Add turmeric, coriander, Garam masala, and red chili powder to the skillet. Stir well to combine with the onions.
5. Add the chopped boiled/steamed plantain to the skillet. Mix well to coat the bananas with the spices.
6. Cover the skillet and cook for 5-7 minutes, stirring occasionally to prevent sticking.
Garnish the stir fry with fresh cilantro leaves (if using) and serve hot.
7. Enjoy!
References
The potential role of plantains, moringa, plantain-moringa combined diets, and other plant-based dietary patterns in controlling glycaemia among T2DM persons, a hospital based cross sectional survey in Ghana - PMC (nih.gov)
Use of unripe plantain (Musa paradisiaca) in the management of diabetes and hepatic dysfunction in streptozotocin induced diabetes in rats - PMC (nih.gov)
Potential of Moringa oleifera to Improve Glucose Control for the Prevention of Diabetes and Related Metabolic Alterations: A Systematic Review of Animal and Human Studies - PMC (nih.gov)