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Green Banana Run Down

Delicious Green Banana Run Down: A Creamy Jamaican Delight

Experience the flavor of Jamaica with this Green Banana Run Down, a comforting vegan and gluten-free dish packed with coconut and spice.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Caribbean, Jamaican
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Dish
  • 4 pieces Green Bananas fresh, not overly ripe
  • 1 tablespoon Coconut Oil substitute with olive oil if desired
  • 1 medium Onion yellow or white
  • 2 cloves Garlic fresh, minced
  • 1 tablespoon Ginger fresh, grated
  • 2 pieces Green Onions or chives
  • 1 medium Tomato fresh, chopped
  • 2 teaspoons Thyme fresh, or dried sparingly
  • 1/2 teaspoon Allspice optional
  • 1 teaspoon Creole/Cajun Seasoning optional, substitute with cayenne or chili flakes for heat
  • to taste teaspoon Salt
  • 1 can Coconut Milk full-fat for richness
  • 1 piece Scotch Bonnet Pepper adjust to taste or substitute with milder pepper

Equipment

  • Large Pot
  • Skillet
  • Knife
  • Cutting board

Method
 

Step-by-Step Instructions for Green Banana Run Down
  1. Peel the green bananas carefully and set aside.
  2. Boil the bananas in a pot of water for about 20 minutes until tender.
  3. Sauté onions in coconut oil until soft, then add garlic, ginger, and green onions until fragrant.
  4. Combine sautéed aromatics with tomatoes, thyme, allspice, and seasoning, cooking until tomatoes break down.
  5. Add coconut milk and salt, mixing well, then fold in boiled bananas and simmer for 5-8 minutes.
  6. Serve warm with steamed cabbage or callaloo.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 4gFat: 15gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 400mgPotassium: 800mgFiber: 5gSugar: 5gVitamin A: 2IUVitamin C: 35mgCalcium: 4mgIron: 8mg

Notes

Serve with love and enjoy the flavors of the Caribbean. Adjust spices to your preference for heat and flavor balance.

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