Malu Miris / Banana Pepper- Fresh ( Moms’s Garden )

Description

Malu Miris (මළු මිරිස්) — also known as Banana Pepper or Fish Chili — is a mildly spicy, thick-fleshed chili commonly used in Sri Lankan cooking, especially for stuffing, frying, or curry. Despite its milder heat compared to kochchi miris, it offers many valuable health benefits.

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🌶️ Health Benefits of Malu Miris (Banana Pepper)

1. 🛡️ Boosts Immunity

• Rich in Vitamin C and Vitamin A, which support the immune system.

• Helps the body fight off colds, flu, and infections.

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2. ❤️ Supports Heart Health

• Contains capsaicin, though milder than hot chilies.

• Helps improve blood circulation, reduce cholesterol, and regulate blood pressure.

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3. 🌱 Rich in Antioxidants

• Contains flavonoids, carotenoids, and vitamin E.

• Fights free radicals and protects against cell damage and aging.

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4. 🍽️ Aids Digestion

• Stimulates digestive enzymes and appetite.

• Helps prevent bloating and gas, especially when cooked with spices and lime.

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5. 🧠 Supports Brain Function

• High in B-complex vitamins like B6 and folate.

• Supports nerve health and may improve mood and cognitive function.

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6. 💪 Strengthens Bones and Eyes

• Contains calcium, phosphorus, and vitamin A.

• Supports strong bones and good vision, especially in elders and kids.

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7. 🔥 Weight-Friendly

• Very low in calories and fat.

• The light capsaicin content may gently boost metabolism.

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🍲  Malu Miris Curry (Banana Pepper Curry)

📝 Ingredients:

• 6–8 Malu Miris (Banana Peppers) – whole or halved, seeds removed (optional)

• 1 medium onion, sliced

• 2–3 cloves garlic, sliced

• 1 sprig curry leaves

• 1 small piece of cinnamon

• 1 tsp mustard seeds

• ½ tsp fenugreek seeds (optional)

• ½ tsp turmeric powder

• 1 tsp chili powder

• 1 tsp coriander powder

• 1 cup thin coconut milk

• ½ cup thick coconut milk

• 1 tbsp coconut oil

• Salt to taste

• Few drops of lime juice (optional)

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👩‍🍳 Step-by-Step Instructions:

✅ Step 1: Prepare the Peppers

1. Wash the banana peppers.

2. Cut in half or leave whole, and remove seeds if you want to reduce heat.

3. Lightly fry in a pan with a little oil for 2–3 minutes (optional) – this enhances flavor and softens the skin.

✅ Step 2: Tempering the Curry

1. Heat 1 tbsp coconut oil in a clay pot or pan.

2. Add mustard seeds and let them splutter.

3. Add curry leaves, cinnamon, fenugreek, garlic, and onion.

4. Sauté until onions are soft and slightly golden.

✅ Step 3: Add Spices & Banana Peppers

1. Add turmeric, chili, and coriander powder.

2. Stir well for 30 seconds without burning.

3. Add the banana peppers and mix to coat in spices.

✅ Step 4: Add Coconut Milk

1. Pour in thin coconut milk.

2. Add salt to taste.

3. Cover and simmer on medium heat for 10–15 minutes until the peppers are tender.

✅ Step 5: Finish with Thick Coconut Milk

1. Add thick coconut milk and gently stir.

2. Simmer for 5 more minutes on low heat until the gravy thickens.

3. Optional: Add a few drops of lime juice before removing from heat.

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🍛 Best Served With:

• Steamed white or red rice

• Pol roti or pittu

• As a side to dal curry or dry fish

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🌿 Optional Variations:

• Stuffed Malu Miris: Stuff the peppers with mashed potatoes, sprats (halmasso), or fish mix before cooking.

• Fried Malu Miris Curry: Deep-fry battered banana peppers and toss in coconut milk-based gravy.

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