Delicious Banana Peel Stir-Fry Recipe

Are you curious about cooking banana peels? Read on for a quick, delicious way to eat a banana peel (or two) in a flavorful banana peel stir-fry!

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Did the title of this recipe cause you to do a double-take? You’re not alone. You should have seen my horrified husband’s face when I told him he’d just unwittingly consumed a banana peel in the stir-fry I served him for lunch. (In my defense, it wouldn’t be a full double-blind recipe test if he knew it was an experiment going in.)

While the idea of cooking banana skins may strike many Americans as unusual, banana peels are commonly eaten worldwide in places such as Southeast Asia, India, and Venezuela. When properly prepared, they can be downright delicious. 

And here’s the thing about this banana peel stir-fry: It’s quick. It’s delicious. It’s packed with tasty vegetables and nutrients. It will also open your mind to the possibilities of reducing your food waste and stretching your budget by including edible stems, skins, and peels.

Can You Eat Banana Peel?

Yes, you can eat a banana peel. As mentioned above, many cultures around the world have incorporated banana peels into their cuisine for ages. While eating a banana peel is still eyebrow-raising in the United States, you may have seen the banana peel’s debut as an ingredient used by winner Nadiya Hussain during the 2020 Great British Bakeoff or in the kitchen of celebrity chef Nigella Lawson on her BBC show. (See? It’s a thing. I promise.)

Additionally, many wildlife species will eat the entire banana, and some farmers even add banana peels to their animals’ feed to boost fiber and nutrients.

Are Banana Peels Good For You?

Bananas are nutritional powerhouses, boasting the following qualities of your daily recommended doses: 12% fiber, 17% vitamin C, 20% vitamin B-6, 12% potassium, and 8% magnesium.

Banana peels, more specifically, “are high in potassium and pectin, a form of fiber, said Laura Flores, a San Diego-based nutritionist. They can also be a good way to get magnesium and vitamins C and B6.” It’s worth noting that there does not yet exist a standard nutritional profile for banana peels, but WebMD echos Flores. It lists the following nutrients as present in significant quantities in the banana peel: 

• Vitamin B6
• Vitamin B12
• Magnesium
• Potassium
• Fiber
• Protein

Advice for Eating a Banana Peel

Right, right, right, you say, but what does a banana peel taste like? I get it. In the wise words of my father, just because you can eat something doesn’t mean you should. 

I’m gonna be real: raw banana peels are gnarly. In more eloquent terms, the texture of a thin, foam yoga mat pairs unforgettably with the chalky, bitter taste of a sad green banana and produces a lingering aftertaste that ignites the desire to consume copious amounts of water.

Before you rule out eating them, however, remember that similar things can be said of eggplant, potato, and pumpkin. A cooked banana peel has a texture similar to eggplant, jackfruit, or portobello mushroom and an earthy, banana-esque flavor that lacks the sweetness of the fruit. 

So here’s my advice for eating a banana peel:

1. Use organic banana peels whenever possible.
2. Cook that sucker.
3. Before you cook that sucker, wash and scrub that peel.
4. Use the peels of fully ripe or over-ripe bananas for the most flavorful results.
5. Lay your peels with the yellow side down before chopping; otherwise, they’ll mush and slide all over your cutting board in a way that’s both comical and, frankly, rage-inducing.

Environmental Impact of Eating Banana Peels

First of all, Healthline.com estimates that about 35% of the banana’s weight is the peel. That means that unless your grocery store allows you to peel your bananas before weighing them at checkout, you’ve already paid for that delicious and edible peel. 

Food waste is a huge environmental issue, and it’s estimated that approximately one-third of the food produced in the United States is never eaten and is instead discarded as food waste. This, obviously, is not factoring in the banana peel. 

Taking a specific look at banana peels, however, a 2013 study found bananas to be the most popular fruit in the United States, with the average American consuming more than 11.4 pounds of bananas that year. According to Business Insider, “Since a medium-sized banana weighs about 0.3 pounds, that equates to about 38 bananas per person or roughly 12 billion for the whole US.” That’s a lot of wasted edible material.

Alright, enough of the heavy stuff. You’re here to surprise the heck out of your dinner guests with a delectable meal of America’s favorite peel. (The secret ingredient unveil is best done with that cringe-worthy yet catchy Gwen Stefani song in the background, shouting, “The stir-fry is bananas! B-A-N-A-N-A-S!”)

Delicious Banana Peel Stir-Fry Recipe

Prep time: 15 minutes

Active time: 7 minutes

Note: Preparation and organization are essential for a successful stir-fry. You will be cooking over very high heat, rapidly adding ingredients at very specific intervals, and constantly stirring while singing the aforementioned Gwen Stefani song about bananas, so I strongly recommend putting all ingredients that are going in together in the same bowl for easy “dumping” into your wok.

Ingredients

• 2 tablespoons curry paste (preferably yellow, if available)
• 2 tablespoons fish sauce
• 1 teaspoon sesame oil + dash for noodles
• Juice of one lime
• 3 tablespoons dark brown sugar
• 1 tablespoon of cornstarch
• 2 tablespoons of avocado oil for stir-frying (or other oil with a high smoke point)
• 3 garlic cloves, peeled, crushed, and chopped
• 1 tablespoon of peeled, chopped ginger
• 1 medium Asian eggplant, chopped
• 2 bananas, peels washed and scrubbed before removing
• 1 medium white, yellow, or Vidalia onion, chopped into 1-inch slices
• 1.5 cups of mixed peppers, cut into 1-inch slices
• 1 small head of broccoli (approximately 1.5 cups of florets, plus the peeled and sliced stem for extra crunch, if desired. Learn about cooking with broccoli stems.)
• Optional: cubed, ripe mango, sliced scallions, chopped fresh cilantro

Other Things You May Need

• Cast iron wok
• Bamboo spoon
• Citrus juicer
• Whisk
• Sharp knife
• Collander or silicone pot strainer (if serving over noodles)
• Timer

How to Make Banana Peel Stir-Fry

1. Peel your bananas and slice them into thin strips with an approximate length of 1 inch. Remove and discard the stem and base of the banana peel. Use or freeze the fruit for another purpose, such as banana bread or smoothies. 
2. In a small bowl, whisk together the curry paste, fish sauce, sesame oil, lime juice, dark brown sugar, and cornstarch. Set aside. 
3. Using a large, heavy pan or cast iron wok, heat the avocado oil over high heat until it shimmers.
4. Add the eggplant and broccoli stems (if using) and stir-fry for 1 minute, stirring constantly.
5. Add the garlic, ginger, and banana peel and stir-fry for 1 minute, stirring constantly.
6. Add the onion and stir-fry for 1 minute, stirring constantly. 
7. Add the broccoli florets and stir-fry for 1 minute, stirring constantly. 
8. Add the peppers and stir-fry for 1 minute, stirring constantly. 
9. Add the curry sauce and stir until a glaze forms. 
10. Immediately remove the wok from heat and spoon the contents into a large bowl to prevent overcooking. 
11. Serve over rice or noodles. Top with cubed mango, sliced scallions, and cilantro, if desired.

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