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Spiced Plantain and Moringa Stir-Fry

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.



Spiced Plantain and Moringa Stir-Fry

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


Spiced Plantain and Moringa Stir-Fry

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

  1. 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.

Spiced Plantain and Moringa Stir-Fry

2. Heat oil in a skillet or pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.


Spiced Plantain and Moringa Stir-Fry

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.   


Spiced Plantain and Moringa Stir-Fry

Spiced Plantain and Moringa Stir-Fry


4. Add turmeric, coriander, Garam masala, and red chili powder to the skillet. Stir well to combine with the onions.


Spiced Plantain and Moringa Stir-Fry


Spiced Plantain and Moringa Stir-Fry

5. Add the chopped boiled/steamed plantain to the skillet. Mix well to coat the bananas with the spices.


Spiced Plantain and Moringa Stir-Fry

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.


Spiced Plantain and Moringa Stir-Fry

7. Enjoy!

Spiced Plantain and Moringa Stir-Fry

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5 commentaires

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01 avr.
Noté 5 étoiles sur 5.

Healthy indeed

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Noté 5 étoiles sur 5.

Yummy 🍱😊

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Shruti
Shruti
01 avr.
En réponse à

Thanks 🤩

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kavjathan
kavjathan
31 mars
Noté 5 étoiles sur 5.

Yum!! Thanks for sharing Shruti!! 👍

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Shruti
Shruti
31 mars
En réponse à

I am delighted you liked it😊 Stir-fries are a favourite in my household too.

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