High Protein Plantain Pottage
Elevate your weeknight meal game with this wholesome and hearty High Protein Plantain Pottage! This plant-based dish combines the natural sweetness of ripe plantains with the earthy richness of black beans, making it a perfect blend of comforting flavors and high nutritional value. Simmered in a savory coconut oil and vegetable broth base, it features aromatic spices like ginger and garlic alongside a medley of vibrant vegetables, including spinach and bell peppers. Ready in just under 45 minutes, this one-pot recipe is a satisfying, nutrient-dense meal packed with fiber, protein, and essential vitamins. Serve with a sprinkle of fresh scallions for a burst of flavor and color. Ideal for vegans, vegetarians, and anyone seeking a healthy and delicious dinner option!
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Recipe Information
Ingredients
- 4 medium ripe plantains
- 1 cup black beans
- 1 medium red bell pepper
- 1 medium onion
- 2 cups spinach
- 2 tablespoons tomato paste
- 1 teaspoon ginger
- 3 cloves garlic
- 2 tablespoons coconut oil
- 3 cups vegetable broth
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 stalks scallions
Instructions
1. Peel the ripe plantains and cut them into 1-inch thick slices.
2. Rinse and drain the black beans if using canned black beans. If using dried beans, soak overnight and cook until tender.
3. Dice the red bell pepper and onion. Mince the garlic and ginger.
4. In a large pot, heat the coconut oil over medium heat. Add the diced onion and sauté until it is translucent, about 3-4 minutes.
5. Add the minced garlic and ginger, and cook for an additional minute until fragrant.
6. Stir in the tomato paste, cooking and stirring for 2 minutes.
7. Add the plantain slices, diced bell pepper, cooked or canned black beans, and mix well.
8. Pour in the vegetable broth, ensuring the liquid covers the ingredients. Add cayenne pepper, salt, and black pepper.
9. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20 minutes or until the plantains are tender.
10. Stir in the spinach and allow it to wilt, cooking for another 2 minutes.
11. Taste the pottage and adjust seasoning as necessary.
12. Slice the scallions and sprinkle over the pottage before serving.
Nutrition Facts
Calories |
1824 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 25.7 g | 128% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4730 mg | 206% | |
| Total Carbohydrate | 361.9 g | 132% | |
| Dietary Fiber | 45.2 g | 161% | |
| Total Sugars | 148.2 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 6544 mg | 139% | |
*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.
