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Banana Peel Stir Fry
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Banana Peel Stir Fry [Vegan]
Inspired by my mother and grandmother, I took up cooking as a hobby to keep me busy. But I soon got hooked and it wasn’t a boring day. Most days there is testing, replicating and tasting in my kitchen and it never gets boring. As a mother of a toddler, I made more responsible choices about what we eat. I blog to design the recipes for my future reference and also to share them with the world.
Banana Peel Thoran
Seek
Banana peel Thoran
This is a traditional South Indian stir fry and a delicious way to use up banana (or plantain) skins. Organic banana peels work best, but for non-organic bananas, you can soak the peels in 4 parts water and 1 part apple cider vinegar or white wine vinegar for 20 minutes before rinsing to remove any pesticide residue. Our teacher Hannah Walker cooked this dish for food waste warrior Max La Mana’s BBC Earth series and absolutely blew his mind!
ingredients
As a side dish for 2-4 people
3 large banana peels
1 onion, finely chopped
1 sweet red pepper
1 red chili
1 green chili
2 garlic cloves, crushed
1 teaspoon grated ginger (or ½ teaspoon ground ginger)
A pinch of asafoetida (optional)
5-6 curry leaves
2 teaspoons olive or coconut oil
1/2 teaspoon each black mustard seeds and cumin seeds
½ teaspoon turmeric
1-2 tablespoons grated coconut
method
1. Wash bananas well and peel the skin, removing any large dark spots. Set aside bananas for use in other recipes or eat them! Soak in water (and vinegar if not organic as above). After soaking (5 minutes for organic or 20 minutes for non-organic), cut the banana peel into slices or cubes approx. 1 cm thick. Peel and chop the onion, red bell pepper and red and green chilies.
2. Heat oil in a pan over medium heat and add mustard seeds and cumin. Once they start to burst, add asafoetida (if using), red and green chiles, garlic, and ginger and sauté until garlic begins to brown, 1-2 minutes.
3. Next, add the onion and sauté until soft and brown, about 5 minutes.
4. Add banana peel and turmeric and sauté for another 2 minutes. Then add about ¼ cup of water and a pinch of salt, cover and cook until the banana peels soften (about 2-5 minutes depending on the type of banana/plantain used).
5. Uncover and cook for a few more minutes, then add shredded coconut. Reduce the heat and cook a final minute to allow the coconut to infuse.
6. Serve with rice and dahl and enjoy!
Photography and food styling by vegan chef Amy Hiller. Visit her website www.amyhiller.com for more stunning recipes
Delicious Banana Peel Stir-Fry Recipe
Are you curious about how to cook banana peels? Read on for a quick, delicious way to eat a banana peel (or two) in a flavorful banana peel skillet!
This post contains affiliate links.
Banana peel stir fry recipe
Did the title of this recipe make you think? You’re not alone. You should have seen my husband’s horrified face when I told him he had just unknowingly eaten a banana peel in the pan I served him for lunch. (In my defense, it wouldn’t be a full double-blind recipe test if he knew it was an experiment.)
While the idea of cooking banana peels may seem unusual to many Americans, banana peels are commonly eaten around the world in countries like Southeast Asia, India, and Venezuela. When prepared properly, they can be downright delicious.
And here’s what’s so special about this banana peel pan: It’s quick. It is delicious. It’s packed with delicious veggies and nutrients. It will also give you the opportunity to reduce your food waste and expand your budget by using edible stems, skins and husks.
Banana peel stir fry recipe
Can you eat banana peel?
Yes, you can eat a banana peel. As mentioned above, many cultures around the world have incorporated banana peels into their cuisine for ages. While eating a banana peel still raises eyebrows in the United States, you may have seen the banana peel’s debut as an ingredient, made by winner Nadiya Hussain during the Great British Bakeoff 2020, or in the kitchen of celebrity chef Nigella Lawson on her BBC show was used . (See? It’s one thing. I promise.)
Additionally, many wildlife species eat the whole banana, and some farmers even add banana peels to their animals’ feed to increase fiber and nutrients.
Banana peel stir fry recipe
Are Banana Peels Good For You?
Bananas are nutritional powerhouses and boast the following properties of your RDA: 12% fiber, 17% vitamin C, 20% vitamin B-6, 12% potassium and 8% magnesium.
More specifically, banana peels “are high in potassium and pectin, a form of fiber,” said Laura Flores, a San Diego-based nutritionist. They can also be a great way to get magnesium and vitamins C and B6.” It’s worth noting that there isn’t a standard nutrient profile for banana peels yet, but WebMD reiterates Flores. It lists the following nutrients that are present in significant amounts in the banana peel:
Vitamin B6
Vitamin B12
magnesium
potassium
fiber
protein
Banana peel stir fry recipe
Advice on eating a banana peel
Right, right, you say, but how does a banana peel taste? I get it. In my father’s wise words, just because you can eat something doesn’t mean you should eat it.
I’ll be honest: raw banana peels are gnarly. More eloquently, the texture of a flimsy foam yoga mat memorably pairs with the chalky, bitter taste of a sad green banana, creating a lingering aftertaste that ignites the urge to drink copious amounts of water.
However, before you rule out eating them, remember that similar things can be said about eggplant, potatoes, and squash. A cooked banana peel has a texture similar to eggplant, jackfruit, or portobello mushroom and an earthy, banana-like flavor that lacks the sweetness of the fruit.
Banana peel stir fry recipe
So here is my advice for eating a banana peel:
Use organic banana peels whenever possible. Cook that sucker. Before cooking this sucker, wash and scrub this bowl. Use the skins of fully ripe or overripe bananas for the tastiest results. Before chopping, place your shells yellow side down; Otherwise, they’ll roll and slide across your cutting board in a way that’s both weird and, frankly, angry.
Environmental impact of eating banana peels
First off, Healthline.com estimates that the peel accounts for about 35% of banana weight. That means unless your grocery store allows you to peel your bananas before weighing them at the checkout, you’ve already paid for that delicious and edible peel.
Food waste is a major environmental concern, and it is estimated that about a third of the food produced in the United States is never eaten and is instead discarded as food waste. This obviously doesn’t account for the banana peel.
Banana peel stir fry recipe
However, looking specifically at banana peels, a 2013 study found that bananas are the most popular fruit in the United States, with the average American consuming more than 11.4 pounds of bananas that year. According to Business Insider, “Since a medium-sized banana weighs about 0.3 pounds, that equates to about 38 bananas per person, or about 12 billion for the entire US.” That’s a lot of wasted edible material.
Okay, enough of the heavy stuff. You’re here to surprise your dinner guests with a delicious meal from America’s favorite dish. (The secret ingredient reveal is best done with that terrifying but catchy Gwen Stefani song playing in the background that screams, “The Stir-Fry is Bananas! B-A-N-A-N-A-S!”)
Banana peel stir fry recipe
Delicious banana peel pan recipe
Preparation time: 15 minutes
Active time: 7 minutes
Note: Preparation and organization are essential for a successful stir-fry. You cook over very high heat, quickly adding ingredients at very specific intervals, and stirring constantly while singing the aforementioned Gwen Stefani song about bananas” into your wok.
Ingredients Recipe for stir fries with banana peel
ingredients
2 tbsp curry paste (preferably yellow if available)
2 tablespoons fish sauce
1 teaspoon sesame oil + sprinkle for pasta
juice of a lime
3 tablespoons dark brown sugar
1 tablespoon cornstarch
2 tablespoons avocado oil for frying (or other oil with a high smoke point)
3 garlic cloves, peeled, crushed and chopped
1 tablespoon peeled, chopped ginger
1 medium Asian eggplant, chopped
2 bananas, peels washed and scrubbed before removing
1 medium white, yellow or Vidalia onion, sliced into 1 inch slices
1.5 cups mixed bell peppers, cut into 1-inch slices
1 small head of broccoli (about 1.5 cups of florets, plus the peeled and sliced stalk for extra crispiness, if desired. Learn more about cooking with broccoli stalks.)
Optional: diced ripe mango, sliced spring onions, chopped fresh coriander
Banana peel stir fry tools
Other things you may need
Marinade for stir-fries with banana peel
How to make banana peel skillet
Peel your bananas and cut them into thin strips, approximately 1 inch long. Remove and discard the stem and base of the banana peel. Use or freeze the fruit for another purpose, e.g. B. for banana bread or smoothies. In a small bowl, whisk together the curry paste, fish sauce, sesame oil, lime juice, dark brown sugar, and cornstarch. Put aside. In a large, heavy skillet or cast-iron wok, heat the avocado oil over high heat until shimmering. Add the eggplant and broccoli stalks (if using) and sauté for 1 minute, stirring constantly. Add the garlic, ginger, and banana peel and sauté for 1 minute, stirring constantly. Add the onion and sauté for 1 minute, stirring constantly. Add the broccoli florets and cook for 1 minute, stirring constantly. Add the peppers and sauté for 1 minute, stirring constantly. Add the curry sauce and stir until a glaze forms. Immediately remove the wok from the heat and transfer the contents to a large bowl to prevent overcooking. Serve with rice or noodles. Garnish with diced mango, chopped spring onions and coriander, if you like.
Banana peel stir fry recipe
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Continue to Content Banana Peel Pan Prep Time: 15 minutes Cook Time: 7 minutes Total Time: 15 minutes Easy and quick Banana Peel Pan recipe to reduce food waste from the peel of our favorite fruit. Print Ingredients 2 tbsp curry paste (yellow is best if available)
2 tablespoons fish sauce
1 teaspoon sesame oil + sprinkle for pasta
juice of a lime
3 tablespoons dark brown sugar
1 tablespoon cornstarch
2 tablespoons avocado oil for frying (or other oil with a high smoke point)
3 garlic cloves, peeled, crushed and chopped
1 tablespoon peeled, chopped ginger
1 medium Asian eggplant, chopped
2 bananas, peels washed and scrubbed before removing
1 medium white, yellow or Vidalia onion, sliced into 1 inch slices
1.5 cups mixed bell peppers, cut into 1-inch slices
1 small head of broccoli (about 1.5 cups of florets, plus the peeled and sliced stalk for extra crispiness, if desired. Learn more about cooking with broccoli stalks.)
Optional: diced ripe mango, sliced green onions, chopped fresh cilantro Instructions Peel your bananas and cut into thin strips, approximately 1 inch long. Remove and discard the stem and base of the banana peel. Use or freeze the fruit for another purpose, e.g. B. for banana bread or smoothies. In a small bowl, whisk together the curry paste, fish sauce, sesame oil, lime juice, dark brown sugar, and cornstarch. Put aside. In a large, heavy skillet or cast-iron wok, heat the avocado oil over high heat until shimmering. Add the eggplant and broccoli stalks (if using) and sauté for 1 minute, stirring constantly. Add the garlic, ginger, and banana peel and sauté for 1 minute, stirring constantly. Add the onion and sauté for 1 minute, stirring constantly. Add the broccoli florets and cook for 1 minute, stirring constantly. Add the peppers and sauté for 1 minute, stirring constantly. Add the curry sauce and stir until a glaze forms. Immediately remove the wok from the heat and transfer the contents to a large bowl to prevent overcooking. Serve with rice or noodles. Garnish with diced mango, chopped spring onions and coriander, if you like. Notes Preparation and organization are essential for a successful stir-fry. You cook over very high heat, quickly adding ingredients at very specific intervals, and stirring constantly while singing the aforementioned Gwen Stefani song about bananas” into your wok. Nutrition Facts: Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 306 Total Fat: 9g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 7g Cholesterol: 0mg Sodium: 910mg Carbohydrates: 57g Fiber: 7g Sugars: 35g Protein: 5g Have you prepared this recipe? Please leave a comment on the blog or share a photo on Pinterest
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