Heart-Healthy Mashed Plantains
Creamy, satisfying, and packed with flavor, our Heart-Healthy Mashed Plantains recipe is a nutrient-rich twist on a classic dish. Made with ripe plantains boiled to tender perfection and elevated with garlic, ground cumin, fresh lime juice, and a drizzle of heart-friendly extra virgin olive oil, this recipe is as wholesome as it is delicious. The addition of fresh cilantro adds a vibrant touch, while a simple mash creates a smooth, customizable texture. Ready in just 40 minutes, this vegan, gluten-free side dish is perfect for a weeknight dinner or as an accompaniment to your favorite protein. Whether you’re seeking a healthier alternative to traditional mashed potatoes or a taste of tropical comfort food, this dish offers the perfect balance of flavor and nutrition.
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Recipe Information
Ingredients
- 4 ripe plantains
- 2 tablespoons extra virgin olive oil
- 2 garlic cloves
- 1 teaspoon ground cumin
- 2 tablespoons fresh lime juice
- 1 cup water
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Peel the plantains and slice them into roughly 1-inch rounds.
In a large saucepan, combine the plantain slices and water. Bring to a boil over medium-high heat.
Reduce the heat to medium-low and simmer the plantains for about 15-20 minutes, or until they are tender when pierced with a fork.
While the plantains are cooking, mince the garlic cloves.
Once the plantains are cooked, reserve 1/4 cup of the cooking water and then drain the rest.
In the same saucepan, heat the olive oil over medium heat. Add the minced garlic and ground cumin, sautéing for about 1-2 minutes until the garlic is fragrant.
Add the drained plantains back to the pan along with the reserved cooking water.
Using a potato masher, mash the plantains until smooth and creamy. If needed, add more reserved water a tablespoon at a time until the desired consistency is reached.
Stir in the lime juice, chopped cilantro, salt, and black pepper. Mix until well combined and heated through.
Serve the mashed plantains warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
755 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1209 mg | 53% | |
| Total Carbohydrate | 133.5 g | 49% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 60.5 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 67 mg | 5% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 2101 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
