Fa'alifu Fa'i
A Samoan staple: green bananas simmered until tender and coated in warm, lightly salted coconut cream.
✍️ Veg.Pub EditorialPublished 2026-05-24👁 60 views
Calories
340
kcal
Servings
2
Prep time
30
min
Diet
vegan
🧺 Ingredients
- Green (unripe) bananas4 · Swap: Plantains
- Thick coconut cream200ml
- Onion, sliced1/2
- Sea salt1/2 tsp
- Wateras needed
👩🍳 Steps
- 1Peel the green bananas and cut into large pieces (oil your hands to stop them sticking).
- 2Cover the banana pieces with water and simmer over medium heat for 15 minutes until tender, then drain.
- 3Pour in the coconut cream and sliced onion, add the sea salt, and cook gently for 5 more minutes.
- 4Fold gently so the bananas are coated, reducing until lightly thickened, then turn off the heat.
- 5Serve hot as a staple or side dish.
📊 Nutrition
| Protein | 4g |
| Iron | 1mg |
| Calcium | 40mg |
| Fiber | 6g |
Introduction
Fa'alifu Fa'i is a classic everyday staple in Samoa, pairing the islands' abundant green bananas with coconut cream. Starchy green bananas cook up firm and root-vegetable-like.
Wellness Benefits
- Green bananas are high in resistant starch, supporting digestion and steady energy.
- Coconut cream is warming and provides lasting fuel for the body.
Nutrition Highlights
- Green bananas supply potassium and resistant starch.
- Coconut cream adds plant fats and satiety.
Tips
- Choose fully green, firm bananas for the most starch.
- Simmer gently once the coconut cream is in to keep it from splitting.
Author: Veg.Pub Editorial
Source: 改编自萨摩亚传统素食 · License: 原创改编
