Bananas and Green Split Peas

Bananas and Green Split Peas Recipe from Uganda - Vegetarian Food

Region / culture: Uganda | Preparation time: 2 hours | Cooking time: 30 minutes | Servings: 6-8 |

Vegetarian diet

Introduction

This unique recipe for Bananas and Green Split Peas is a delightful fusion of sweet and savory flavors, offering a nutritious and satisfying meal. It combines the creamy texture of green split peas with the natural sweetness of ripe bananas, enhanced by the savory notes of browned onions. This dish is not only a testament to the versatility of these ingredients but also a nod to the innovative ways in which different cultures approach cooking. Whether you're looking for a new vegetarian recipe to try or simply want to enjoy a meal that's both healthy and flavorful, this dish is sure to impress.

History

The origins of combining bananas with legumes in cooking can be traced back to various tropical regions where both ingredients are staples. While this specific recipe for Bananas and Green Split Peas may not have a singular historical origin, it embodies the culinary traditions of blending sweet and savory elements, a common practice in many African, Caribbean, and South Asian cuisines. This dish reflects the ingenuity of traditional cooking methods, where local ingredients are used creatively to produce nourishing and hearty meals.

Ingredients

2 cups dried green split peas, pre-soaked
4 ripe bananas
0.5 tsp salt
2 tbsp palm oil, or other cooking oil
1 very small onion, thinly sliced

How to prepare

Cook the peas in enough water to cover until tender, about 1.5 hours. Peel bananas and lay them whole on top of the peas without mixing. Continue to cook for about 10 minutes until bananas are soft, adding a bit of water if necessary to prevent peas from sticking to the bottom of the pot.
Meanwhile, heat the palm oil in a skillet or pot large enough to hold the peas and bananas. Brown the onions. Then, with a slotted spoon, remove bananas and peas from the first pot and add to the onions. Sprinkle in the salt and continue to cook over medium heat, stirring gently but constantly, until oil has been absorbed. Serve hot.
Serves 6 - 8.

Variations

Add a pinch of curry powder or turmeric during the cooking process for an extra layer of flavor.
Incorporate a handful of spinach or kale at the end of cooking for added nutrition and color.
For a non-vegetarian version, consider adding cooked, shredded chicken or fish.

Cooking Tips & Tricks

To ensure the best results when preparing this dish, consider the following tips and tricks:

- Soak the green split peas for at least 4 hours or overnight to reduce cooking time and improve digestibility.

- Use ripe but firm bananas to prevent them from disintegrating during cooking.

- Brown the onions until they are golden to unlock their natural sweetness, adding depth to the dish.

- Gently stir the mixture to prevent the peas and bananas from becoming mushy while ensuring they are evenly coated with the savory onion and oil mixture.

Serving Suggestions

This dish can be served as a main course, accompanied by a side of steamed rice or flatbread to soak up the flavors. For a complete meal, consider adding a simple green salad or steamed vegetables on the side.

Cooking Techniques

The key techniques in this recipe include soaking the peas to reduce cooking time, browning the onions to enhance flavor, and gently combining the ingredients to maintain texture. Mastering these techniques will ensure a delicious and visually appealing dish.

Ingredient Substitutions

If green split peas are unavailable, yellow split peas or lentils can be used as substitutes.

- Plantains can be used in place of bananas for a less sweet version of the dish.

- Any neutral-flavored oil can be used for browning the onions, depending on availability and dietary preferences.

Make Ahead Tips

The green split peas can be soaked overnight, and the onions can be browned in advance to save time on the day of cooking. The dish can also be fully prepared ahead of time and reheated, making it a convenient option for meal prep.

Presentation Ideas

Serve this dish in a shallow bowl to showcase the vibrant colors and textures. Garnish with fresh herbs such as cilantro or parsley for a pop of color and freshness.

Pairing Recommendations

This dish pairs well with a crisp, dry white wine or a light-bodied red wine with low tannins. For a non-alcoholic option, consider a sparkling water with a squeeze of lime to complement the flavors.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the dish on the stove over low heat, adding a little water if necessary to prevent sticking.

Nutrition Information

Calories per serving

A serving of this Bananas and Green Split Peas dish contains approximately 200-250 calories, making it a moderate-calorie option suitable for those managing their energy intake. The exact calorie count may vary depending on the size of the bananas and the type of oil used.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the green split peas and bananas. Green split peas contain complex carbohydrates, which are broken down slowly by the body, providing a steady source of energy. Bananas add natural sugars, offering quick energy release. Together, they make this dish an excellent option for sustained energy throughout the day.

Fats

The fats in this recipe come mainly from the cooking oil used to brown the onions. Using a healthy oil such as olive or coconut oil can provide beneficial monounsaturated and medium-chain fatty acids, respectively. These fats are essential for absorbing fat-soluble vitamins and providing energy.

Proteins

Green split peas are an excellent source of plant-based protein, making this dish particularly appealing to vegetarians and vegans. Protein is crucial for building and repairing tissues, making enzymes and hormones, and supporting overall health. This dish offers a wholesome way to incorporate more legumes into your diet, which are essential for a balanced vegetarian or vegan lifestyle.

Vitamins and minerals

This recipe is rich in vitamins and minerals, thanks to its wholesome ingredients. Green split peas are packed with B vitamins, iron, magnesium, potassium, and zinc, supporting energy metabolism and overall health. Bananas are a good source of vitamin C, vitamin B6, and potassium, contributing to immune function, heart health, and nerve function.

Alergens

This recipe is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for individuals with various dietary restrictions. However, those with specific food sensitivities should always check ingredient labels and adjust the recipe as necessary.

Summary

Overall, this Bananas and Green Split Peas dish is a nutritious and balanced meal, offering a good mix of carbohydrates, proteins, and healthy fats. It is rich in essential vitamins and minerals, supporting various aspects of health. With its low allergen profile, it is also accessible to many individuals with dietary restrictions.

Summary

This Bananas and Green Split Peas recipe is a testament to the beauty of combining simple ingredients to create a nutritious, flavorful, and satisfying meal. With its rich history, versatile serving options, and numerous health benefits, it's a dish that can be enjoyed by everyone, regardless of dietary preferences. Whether you're looking to expand your culinary repertoire or simply seeking a wholesome meal, this recipe is sure to delight.

How did I get this recipe?

I have a strong memory of the first time I saw this recipe for Bananas and Green Split Peas. It was many years ago, when I was just a young girl living in the countryside with my family. My mother had invited a neighbor over for dinner, and she brought with her a dish that I had never seen before.

As soon as I saw the dish, I was intrigued. It was a unique combination of bananas and green split peas, cooked together in a savory sauce with spices and herbs. The aroma that filled the room was absolutely intoxicating, and I couldn't wait to try it.

I watched as my mother and our neighbor prepared the dish, chopping the bananas and simmering the split peas until they were tender. They added a blend of spices, including cumin, turmeric, and coriander, which infused the dish with a rich and complex flavor.

As I sat down to eat, I took my first bite of the bananas and green split peas. The combination of sweet and savory flavors danced on my tongue, and I was immediately hooked. I knew that I had to learn how to make this dish for myself.

Over the years, I asked my mother and our neighbor for the recipe countless times, but they always seemed to have a different answer. It was frustrating, but I was determined to figure it out on my own.

I began experimenting in the kitchen, trying different combinations of bananas and green split peas, and various spices and seasonings. After many failed attempts, I finally stumbled upon the perfect recipe.

To make Bananas and Green Split Peas, you will need:

- 1 cup of green split peas

- 2 ripe bananas, sliced

- 1 onion, chopped

- 2 cloves of garlic, minced

- 1 tablespoon of cumin

- 1 teaspoon of turmeric

- 1 teaspoon of coriander

- Salt and pepper to taste

- 2 cups of vegetable broth

To begin, rinse the green split peas and soak them in water for at least 2 hours. Drain and rinse again before cooking.

In a large pot, heat some oil over medium heat and sauté the onion and garlic until fragrant. Add the cumin, turmeric, and coriander, and cook for another minute to toast the spices.

Add the soaked green split peas to the pot, along with the vegetable broth. Bring to a boil, then reduce the heat and simmer for about 30 minutes, or until the peas are tender.

Once the peas are cooked, add the sliced bananas to the pot and stir gently to combine. Cook for another 5-10 minutes, until the bananas are heated through.

Season with salt and pepper to taste, and serve hot over rice or with a side of naan bread.

I have made this dish countless times since that first fateful dinner, and it never fails to impress. The combination of sweet bananas and earthy split peas is truly a match made in heaven.

I often think back to that day in my mother's kitchen, watching as she and our neighbor cooked together. It was a moment that sparked my love for cooking and experimenting with new flavors and ingredients.

I am grateful for the memories and experiences that have shaped me into the cook I am today. And I am excited to share this recipe for Bananas and Green Split Peas with my own family and friends, passing on the tradition of delicious and unexpected flavor combinations for generations to come.