These Golden Plantains dish takes me to the coasts of Kerala – the cool breeze from the beach, the smell of fresh water and the sight of coconut and plantain trees all around.
Have you ever traveled to the south of India? If you have, you know that any time they serve you lunch or dinner, there is always some kind of stir fry on your thali. Either it’s green beans, carrots, beets or plantains stir fry like this one. It’s a regular staple in a south Indian household. Plus, they are quick to put together and make for a healthy dish without putting too much effort. It only takes a few ingredients and a few minutes on the stove to bring this dish to life. Enjoy this with your Rice bowls, Thali or a Buddha Bowl.
Plantains are a rich source of fiber, vitamins A, C, and B6, and the minerals magnesium and potassium. They are very similar to that of a potato but contain more vitamins & minerals.
Plantains contain carotenoids which convert to vitamin A. Vitamin A is crucial for normal vision, the immune system, and reproduction.
For women of childbearing age, plantain consumption contributes to preventing vitamin A deficiency (which increases the risk of preterm delivery). Furthermore, plantains provide folate and iron, which play key roles in maintaining a healthy pregnancy.
The following nutrition information is provided by the U.S. Department of Agriculture (USDA).
- Calories: 166
- Fat: 0.1g
- Sodium: 2.7mg
- Carbohydrates: 40g
- Fiber: 3.5g
- Sugars: 3.1g
- Protein: 1.5g
- Vitamin C: 12.5mg
- Vitamin B6: 0.3mg
How to Pick Plantains:
- Plantains are easily available at ethnic grocery stores like an Indian Grocery Store. This is a regular in Indian household, so the probability of finding it is high.
- Make sure you select plantains which look fully green, firm and have no soft spots. Otherwise you will end up with a very sweet dish!
- Once Plantains turn yellow with brown or black spots, they become sweet. So choose a ripe plantain with no spots.
- Don’t get the green banana from regular grocery stores. They are not the same as Plantains.
Good to know facts:
- The addition of split peas and urad dal is a way to sneak in protein. Also, I love my stir fries with a crunchy texture and the dals give that texture.
- Add a tsp of melted ghee/coconut oil to hot rice and mix in the plantains. Will taste amazing! ?? ??
Golden Plantain Stir Fry
Ingredients
- 2 Medium Plantains peeled and chopped into small pieces
- 1 tsp. Cumin seeds
- 1 tsp. Mustard seeds
- 1/2 tsp. Turmeric
- 1-2 tsp. Red chili powder
- 2 Dried red chilies
- 1 Tbsp. Yellow split peas aka Bengal gram (optional – adds additional protein)
- 2 tsp. Urad dal
- 10-12 Curry leaves
- 2 Tbsp. Oil
- Salt to taste
Instructions
- Heat a stir fry pan and add the oil.
- Next add the cumin, mustard, red chilies, split peas and urad dal along with the curry leaves.
- Stir gently and cook until the dal turns golden.
- Add the cut plantains and stir to coat the plantains with oil.
- Continue to keep stirring on medium flame until the plantains slightly change color 2-3 mins.
- Add the turmeric, chili powder and salt and toss until everything coated evenly.
- Continue to cook until the plantains turn golden stirring occasionally 5-8 mins.
- Turn off and serve with rice/wraps or veggie bowls!
Notes
How to Pick Plantains:
- Plantains are easily available at ethnic grocery stores like an Indian Grocery Store. This is a regular in Indian household, so the probability of finding it is high.
- Make sure you select plantains which look fully green, firm and have no soft spots. Otherwise you will end up with a very sweet dish!
- Once Plantains turn yellow with brown or black spots, they become sweet. So choose a ripe plantain with no spots.
- Don’t get the green banana from regular grocery stores. They are not the same as Plantains.
Good to know facts:
- The addition of split peas and urad dal is a way to sneak in protein. Also, I love my stir fries with a crunchy texture and the dals give that texture.
- Add a tsp of melted ghee/coconut oil to hot rice and mix in the plantains. Will taste amazing! ?? ??
