Banana Fufu is a cherished Cuban side dish made from starchy green bananas. This slightly sweet and creamy dish is a staple in Cuban cuisine, often enjoyed alongside savory meat or fish dishes. Its rich, smooth texture makes it a comforting and versatile addition to any meal.
Originating from the Afro-Cuban culinary tradition, Banana Fufu reflects the influence of West African cuisine on Cuban food. The technique of mashing starchy plantains or bananas is a common practice in various Caribbean and African cuisines, adapted in Cuba to create this beloved side dish. Banana Fufu showcases the Cuban ability to blend diverse culinary influences into unique and flavorful dishes.
Ingredients:
1. 4 green bananas
2. 1/4 cup water
3. 1 tablespoon butter
4. Salt, to taste
5. Optional: garlic powder or onion powder, to taste
Instructions:
1. Peel the green bananas and cut them into small pieces.
2. Place the banana pieces in a pot and add water.
3. Bring the pot to a boil, then reduce the heat to low.
4. Cover the pot and simmer for 15-20 minutes, or until the bananas are soft and tender.
5. Drain the water from the pot and add butter and salt to the bananas.
6. Mash the bananas with a fork or potato masher until smooth and creamy.
7. Serve hot as a side dish.
Notes:
- Adjust the amount of water and butter to achieve your desired consistency.
- Enhance the flavor by adding garlic or onion powder if desired.
Banana Fufu is a nutritious side dish rich in carbohydrates, fiber, vitamin C, and potassium. It is low in fat and contains no cholesterol, making it a healthy addition to your meal.
Nutrition Value:
1. 4 green bananas
- Calories: Approximately 380 calories
- Carbohydrates: About 100 grams
- Protein: 4 grams
- Fat: 1 gram
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin B6
- Minerals: Good source of potassium and magnesium
- Nutritional Benefit: Green bananas are rich in carbohydrates and dietary fiber, providing energy and aiding digestion. They are also high in potassium, which supports heart health and muscle function.
2. 1/4 cup water
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water helps to cook the bananas and is essential for hydration and maintaining bodily functions. It has no calories or nutrients but is vital for overall health.
3. 1 tablespoon butter
- Calories: Approximately 102 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 11.5 grams
- Sodium: 82 milligrams
- Cholesterol: 31 milligrams
- Vitamins: Contains vitamin A
- Minerals: Minimal amounts
- Nutritional Benefit: Butter adds richness and flavor to the dish. It provides fat, which is necessary for absorbing fat-soluble vitamins, but should be used in moderation due to its high calorie and fat content.
4. Salt, to taste
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Depends on the amount used
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Provides sodium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation. It provides sodium, which is necessary for fluid balance and nerve function, but excessive intake can lead to health issues like high blood pressure.
5. Optional: garlic powder or onion powder, to taste
- Calories: Approximately 6-8 calories per teaspoon
- Carbohydrates: 1-2 grams per teaspoon
- Protein: Less than 1 gram per teaspoon
- Fat: Negligible
- Sodium: Varies based on the brand and quantity used
- Cholesterol: 0 milligrams
- Vitamins: Small amounts of vitamins depending on the ingredient
- Minerals: Provides trace minerals
- Nutritional Benefit: Garlic and onion powders add flavor and may offer antioxidant benefits. They contain small amounts of vitamins and minerals and can enhance the taste of the dish without significant calories or fat.
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