This amazing Guineos En Escabeche is one of the most delicious green banana dishes. Boiled green bananas, sauteed onions, garlic, and green olives.
Guineos En Escabeche is a traditional Puerto Rican pickled green banana salad recipe, it is similar to the Yuca Con Mojo recipe and you may also enjoy Curtido Recipe.
Guineos En Escabeche (Picked Green Banana Sad) is a staple in Puerto Rico, it is used with a method of marinating dishes called escabeche.
Although Guineos En Escabeche is frequently served for special events around the holidays, I also enjoy them as a delightful and refreshing side dish in the summer.
What Is Escabeche?
Escabeche is the method of cooking where meat or vegetable is cooked and marinated in an acidic mixture of vinegar but citrus juice is also used and spices. It is popular in Spain, Latin America, Caribbean cuisine, and other countries that were at one point colonized by Spain, countries include the Philippines and Guam.
It is also prepared in Portugal and France, in Jamaica, escovitch fish is prepared using this method, fish is seasoned and fried, then the vegetables are prepared in a marinade using vinegar, onion, garlic, carrot, bell pepper, pimento, and Scotch bonnet pepper.
As always, I suggest you read the complete article for useful information and tips. However, you can find the detailed recipe with exact ingredients and step-by-step instructions below.
What Special About This Recipe?
- It’s a delectable delicacy that will satisfy your savory taste buds.
- Making guineos en escabeche is quite simple and easy.
- It is a nutritious side dish that requires only a few readily available ingredients.
- It is gluten-free, dairy-free, vegan, and oh so tasty!
- It’s an excellent way to eat more green bananas as they are very nutritious (scroll down to read more).
- It will help you recall the authentic flavor of the island.
- When you prepare it for the people you care about, you will get compliments that will make you feel happy.
- It keeps nicely in the refrigerator for a week, so you can make this dish ahead of time.
Green Bananas Nutritional Profile
If you have never eaten boiled green bananas then you should try it, it is a healthy substitute for potatoes in the diet.
Green bananas are basically unripe bananas, they have less sugar and more resistant starch than ripe bananas, Green bananas provide a great source of potassium, a moderate source of fiber, and a small amount of protein.
Unripe or green bananas contain about 70% starch, most of this starch is a resistant starch that is not digested in the small intestines and is classified as dietary fiber.
Green bananas have great health benefits, including:
Green bananas are known to improve digestion and gut health. Due to the high levels of resistant starch in bananas, they are not digested but are moved by the fiber into the small intestines where they ferment and become a powerful prebiotic. Prebiotics improve gut health and lowers glycemic levels.
Regulating Blood Pressure
Potassium is abundant in unripe, green bananas. It is an essential mineral that the body needs for the purification of the blood, healthy neuron function, and improve muscle mobility.
Additionally, potassium has vasodilator properties. It eases pressure in the arteries and blood vessels. Thus, it aids in regulating blood pressure and preventing heart attacks.
By feeding the body with complex carbohydrates, green bananas optimize metabolism.
Good For Diabetics
Bananas typically contain less sugar. Green bananas have a glycemic index that ranges from 30 to 50. Foods with a glycemic index under 55 are digested and metabolized more slowly. By doing this, they prevent unexpected spikes in blood sugar.
Green bananas also include vitamin B6, which aids in glucose regulation, particularly in type 2 diabetics. They are therefore advantageous for those who have diabetes for this reason.
Green bananas are also high in pectin, both pectin and resistant starch in the unripe banana is great for controlling blood sugar.
Boost Nutrient Absorption
Consuming green bananas regularly can help your colon stay healthy. This is due to the presence of short-chain fatty acids in such bananas. The body can absorb nutrients more effectively thanks to this class of fatty acids.
May Promote Heart Health
As was already mentioned, green bananas are a high source of resistant starch, which lowers cholesterol. A lower risk of cardiovascular disease is associated with low cholesterol levels.
Because of this, eating green bananas in moderation may assist to improve cardiovascular health.
Helpful For Weight Loss
Green bananas are rich in dietary fiber, as was already mentioned. Despite the fact that it requires the most time to digest, fiber generates a sensation of satiety and fullness. Cravings are decreased when one’s stomach is full. Consequently, you avoid overeating.
This is why those who are trying to lose weight may find that these bananas are helpful.
Viruses or bacteria are the most common causes of diarrhea. Green bananas have antibacterial and antifungal properties. Consuming them therefore helps the body fight off the germs that are causing the infection.
Good For Healthy Hair
The vitamins C and B6 found in green bananas are particularly good for your hair. Additionally, they contain potassium, which softens hair and promotes growth.
This fruit’s natural oils assist in maintaining the elasticity of hair and preventing breakage.
Good For Skin
Due to their ability to hydrate, green bananas are an underused aid in skin nourishment. They are not only effective for women with oily skin but also for women with dry skin, making it more supple and comfortable. Vitamin A, which is included in bananas, heals dry skin and smooths the rough texture.
Guineos En Escabeche Ingredients
- Green bananas – are sold in most Caribbean grocers, Asian, and major supermarkets. Most times supermarkets stock green bananas, choose the ones that are bright green and hard when pressed with your fingers.
- Olive Oil – Use olive oil to saute the onions and garlic. If you are oil-free you can use some water or vegetable broth.
- Red Onion – I used red onion for the beautiful contrasting color but yellow onion or shallots are great.
- Garlic – I used 3 cloves of garlic but you can use them for your own flavor.
- Lime Juice – I love the fresh taste of lime, traditionally vinegar or citrus is used.
- Bay Leaf – added for extra flavor.
- Green Olives – give a nice flavor to the salad.
- Salt – Salt addition enhances the flavor of the dish.
How To Make Guineos En Escabeche?
- Bring salted water to boil on medium-high in a large pot. Peel bananas, add to the boiling water, and cook for 10-15 minutes until the banana was fork tender. Remove from the heat, drain the bananas, and set them aside.
- Heat oil in a medium saucepan over medium heat, add onion, and cook until vibrant, about 2 minutes. Add garlic, lime juice, and bay leaf.
- Chop bananas and add to a large bowl, pour the sauteed onion mixture over the banana and gently stir, add green olives and salt to taste.
Serve this delightful side dish at room temperature. For any vegan roasted meat or main course, this might be the ideal side dish.
For more nutrition and fiber, sprinkle on nuts and your preferred dried fruit.
Guineos En Escabeche tastes better the following day as the flavors meld. so keep refrigerated.
- The banana should have a very strong green tint and be very vivid.
- This dish CANNOT be made using ripe bananas.
- When the bananas are boiled, drain them and put them in ice water to stop the cooking process. Place the bananas in a non-reactive basin after straining them again. Consider stainless steel, ceramics, or glass.
- I recommend seasoning your salad with adobo (I used no pepper).
- Pickled bananas can be stored in the refrigerator for up to a week, make sure to keep them covered.
- I frequently notice the following mistakes in some pickled bananas: insufficient oil, poorly cooked or very little onion, insufficient vinegar/lemon juice, and insufficient salt. So please follow the recipe as it is written for a nice and perfect taste.
- Don’t double the lime juice or vinegar if you ever double this recipe because it can make them too strong. I advise you to use the same quantity of lime juice and then taste and adjust as desired.
What To Serve With Guineos En Escabeche?
Other Green Banana Recipe To Make
Frequently Asked Questions
What Are Guineos?
Unripe bananas are commonly referred to as “guineos.” When referring to its ripened counterpart, the yellow (ripened) banana, the name “guineo” is occasionally used. As one of the origins of bananas, the word “Guineo” derives from Guinea (a country in western Africa). Green bananas are called guineos verdes while yellow bananas are called guineos (ripe bananas).
Don’t confuse guineos with plantains, which are much starchier than guineos and can’t be used the same way.
Because they are adaptable, affordable, and satisfying, guineos are frequently used in Latin American cuisine.
Is Guineo And Platano The Same Thing?
In the DR, plantain is referred to as plátano and banana as guineo.
Why Are Bananas Called Guineos?
The word “Guineo” is derived from Guinea (a country in western Africa) and one of the origins of the banana.
What Is A Guineo In Puerto Rico?
A typical side dish in Puerto Rico is guineos en escabeche, which is pickled green bananas. This recipe is frequently served on special occasions like the holidays, and it also makes a wonderful summertime side dish with roasted chicken or seafood.
How Much Green Should The Bananas Be?
The bananas really need to be quite green to produce guineos en escabeche. They shouldn’t be even slightly yellow or even slightly ripening. A regular American grocery store probably won’t carry them because they are so green. But don’t panic, they will probably be available at your neighborhood Asian or Latin grocery store.
How To Peel The Green Banana?
Green bananas are quite similar to plantains. So the green banana is usually handled similarly to green plantain. First, cut the ends off, then slice the peel along the seams, being careful not to cut into the banana flesh.
Try peeling green bananas under running water to avoid the sticky residue that they contain.
How Long Do I Boil Green Banana?
When the water comes to a boil, turn the heat down to medium and add the banana. Simmer the bananas for 10 to 15 minutes, or until the guineos are tender enough to pierce with a fork.
Are Boiled Green Bananas Healthy?
Boiled bananas have a number of health benefits, some of which are listed below: They might aid in digestion. It has been demonstrated that green bananas in particular can treat diarrhea. Additionally, bananas include prebiotics, probiotics, and fiber, all of which aid with digestion.
Can I Prepare Guineos En Escabeche In Advance?
You can’t go wrong preparing guineos en escabeche ahead of time. Having more time to allow the escabeche flavor to meld with the green bananas is particularly favorable. Additionally, when planning a feast, it’s usually helpful to prepare some side dishes in advance.
Is Green Banana Keto Friendly?
Some keto dieters feel that green bananas and even plantains (cooking bananas) are acceptable on the ketogenic diet. The reason for this is that these have more resistant starches. There is no assurance that these won’t cause your blood sugar to rise, though.
What Is The Difference Between Banana And Plantain?
Plantains are typically larger, tougher, and have thicker skin than bananas. Plantains are more starchy than bananas and aren’t as sweet when they’re green. Plantains are sweeter when ripe and even more sweeter when cooked.
Take the time to sit, dine, and enjoy life with one another. Make this Guineos En Escabeche (Pickled Green Banana Salad), and let me know about your experience by leaving a comment on this post! … Have Fun cooking!
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- Categories: Gluten-Free, Vegan
- Course: Side Dish
- Cuisine: Puerto Rican
- Energy: 159 kcal / 665 kJ
- Fat: 5 g
- Protein: 2 g
- Carbs: 30 g
- Preparation: 15 min
- Cooking: 20 min
- Ready in: 35 min
- For: 6 Servings
- 6 medium green bananas
- 2 tablespoons olive oil
- 1 medium red onion
- 4 cloves garlic, chopped
- 1/4 cup lime juice
- 1 bay leaf
- 1/3 cup Spanish green olives
- Salt to taste
- Bring salted water to boil on medium-high in a large pot. Peel bananas, add to the boiling water and cook for 10-15 minutes until banana was fork tender.
- Remove from the heat, drain the bananas and set aside.
- Heat oil in a medium saucepan over medium heat, add onion and cook until vibrant, about 2 minutes. Add garlic, lime juice, bay leaf, cook for another 2 minutes.
- Chop bananas and add to a large bowl, pour the sauteed onion mixture over the banana and gently stir, add green olives and salt to taste.
- Guineos En Escabeche tastes better the following day as the flavors meld. so keep refrigerated.
Where exactly do you find the green bañanas where you live, l visited my mom in Ocala, FL recently and was not able to find a place where we could get them that green, we really miss those dishes as l am half Puertorican, and my husband is 100% Puertorican. We are dying to eat some good gineos en escabeche and also pana (breadfruit) en escaveche.
Zoaida, wow. Ironically, I buy my green banana by the case and freeze them from Key Food Fresh in Ocala. At times I just get the greener looker bananas in the produce aisle and that works fine. They also sell breadfruit, go on Thursdays when the truck delivers groceries or find out from the produce manager which day of the week they get new stuff. https://www.keyfood.com/store/
Just saw your comment, yes, wow so close! I will check out the website, thank you so much! My husband just came back from PR after not being there for 8 years and brought some breadfruit with him, l am in heaven eating it in easchaveche as l hadn’t eaten it in like 10 years! Thanks again!
How do you freeze them?
Break the bananas off the stem, and wash them. Dry them, cut off the top and tail section of each banana, make a slit alongside each banana with a sharp knife and put it in a freezer container, and store it in the freezer. To boil, don’t defrost, Bring water to boil in a large pot, add frozen banana and cook until bananas are tender. Turn off the stove, remove the banana and allow it to cool, and remove the skin when cool enough to handle.
Oh lovely, enjoy! I get breadfruit in Ocala Florida at Key Foods Market.
Thanks for the reply! Will write down how to freeze them for the next time l get my hands on some green bananas!
I have always loved boiled green bananas but never knew about the healthy benefits. Thanks for the info
L. Phillips, you are welcome, I’m so happy you found it informative.
I recently made some fermented bananas for the extra probiotic benefits, but I think next I may use some leftover active brine for a starter and add your ingredients to it, except for the oil. Sounds awesome!
Sounds awesome, let me know how it turns out. I’m so curious
Very delicious side dish, thank you Michelle
Chloe, I’m so happy you enjoyed it. Thank you for sharing your feedback.