Low Fat Plantain Pottage
Discover the vibrant flavors of 'Low Fat Plantain Pottage,' a wholesome and nutrient-packed dish that’s perfect for a satisfying yet health-conscious meal. This recipe transforms ripe plantains into a creamy, naturally sweet base, complemented by aromatic spices like turmeric, ginger, and crushed red pepper flakes. A medley of fresh vegetables—red bell pepper, tomatoes, onion, and spinach—adds depth of flavor and a pop of color, while low-sodium vegetable broth ties everything together in a light, guilt-free sauce. Finished with a sprinkle of fresh cilantro, this plant-based dinner offers a unique twist on traditional pottage recipes with minimal added fat. Quick to prepare and brimming with bold, comforting flavors, this dish is ideal for healthy weeknight dinners or as a flavorful centerpiece for any occasion. Perfect for anyone seeking a nutritious, dairy-free, and gluten-free option, this low-fat plantain pottage is sure to become a staple in your recipe rotation!
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Recipe Information
Ingredients
- 4 large Ripe plantains
- 1 medium Red bell pepper
- 2 medium Tomatoes
- 1 medium Onion
- 3 large Garlic cloves
- 2 cups Low sodium vegetable broth
- 1 tablespoon Olive oil
- 1 teaspoon Ground ginger
- 1 teaspoon Ground turmeric
- 0.5 teaspoon Crushed red pepper flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cups Spinach
- 0.25 cup Cilantro
Instructions
Peel the plantains and cut them into 1-inch thick slices.
Chop the red bell pepper, tomatoes, and onion into small pieces. Mince the garlic cloves.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic to the pot and sauté for 3-4 minutes until the onion is translucent.
Add the chopped red bell pepper and tomatoes. Cook for another 5 minutes, stirring occasionally.
Then, stir in the ground ginger, ground turmeric, crushed red pepper flakes, salt, and black pepper.
Add the sliced plantains to the pot and mix well so they are well-coated with the spice mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover, and let it simmer for 20 minutes until the plantains are soft and tender.
Stir in the spinach and cook for another 2 minutes until the spinach is wilted.
Remove from heat and sprinkle the chopped cilantro over the pottage before serving.
Serve hot and enjoy your low-fat plantain pottage.
Nutrition Facts
Calories |
1586 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.7 g | 25% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1581 mg | 69% | |
| Total Carbohydrate | 368.1 g | 134% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 170.0 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 6907 mg | 147% | |
*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.
