By Food System Team
Grand Vegetables with Vudi Dips and Crumbed Okra
This veggie recipe celebrates the produce that can be found on Fiji. This recipe includes Vudi, pronounced voon-dee, is like a short fat banana. It’s not a banana, it’s not a plantain, but more like a combination of the two. Use a ripe banana instead!
Updated at: Thu, 17 Aug 2023 06:02:27 GMT
Nutrition balance score
Good
Glycemic Index
61
Moderate
Glycemic Load
35
High
Nutrition per serving
Calories364.2 kcal (18%)
Total Fat12.1 g (17%)
Carbs57.9 g (22%)
Sugars17.8 g (20%)
Protein8.9 g (18%)
Sodium65.4 mg (3%)
Fiber6.6 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Blanch the Okra in boiling water and then cold water, drain and wait until cool. Then dip in flour, then egg and into flour again and brown in a hot pan with a little oil.
Step 2
Peel sweet potato, then cut in long strips, rub with coconut oil and salt and pepper, then grill until golden brown.
Step 3
Peel the Pineapple, cut width wise into slices then grill for 20 minutes turning to ensure it doesn’t burn. Cut the tomatoes in half and grill until caramelised.
Step 4
Cut onions in four pieces, heat pan then melt butter, throw in onions, toss while cooking (approx. 20 minutes) until caramelised.
Step 5
Grill the banana whole with skin on for about 15 minutes, then peel and blend with coconut cream, lemon juice, 2 teaspoons of virgin coconut oil and the garlic.
Step 6
Assemble all vegetables on a Platter with the Vudi dips.
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