Low Sodium Mashed Plantains
Elevate your side dish game with this flavorful and nutritious recipe for Low Sodium Mashed Plantains, a heart-healthy twist on a tropical classic. Featuring mildly sweet green plantains, zesty lime juice, fragrant garlic, and fresh cilantro, this dish is packed with vibrant, naturally bold flavors without the need for added salt. Perfectly mashed to creamy perfection and infused with olive oil for richness, these plantains serve as a wholesome alternative to traditional starches. Ready in under 35 minutes, this recipe is gluten-free, vegan-friendly, and ideal for those seeking low-sodium options. Serve warm and pair with roasted vegetables or grilled meats for a deliciously balanced meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 medium Green plantains
- 2 tablespoons Olive oil
- 3 large Garlic cloves, minced
- 2 tablespoons Fresh lime juice
- 2 tablespoons Chopped fresh cilantro
- 0.5 teaspoon Black pepper, freshly ground
- 4 cups Water
Instructions
Begin by peeling the plantains. To do this, cut off both ends of each plantain and make a shallow incision down the length of the peel. Remove the peel carefully as the plantains can be quite firm.
Cut the peeled plantains into chunks approximately 1-inch thick.
In a large pot, bring 4 cups of water to a boil. Add the plantain chunks to the boiling water.
Reduce the heat to medium and let the plantains cook for about 15-20 minutes, or until they are tender when pierced with a fork.
Once tender, drain the plantains and return them to the pot.
In a small pan, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until the garlic is fragrant and lightly golden. Be careful not to burn the garlic.
Add the sautéed garlic along with the oil into the pot of cooked plantains.
Use a potato masher or fork to mash the plantains until smooth. If the mixture is too dry, you can add a small amount of vegetable stock or water until the desired consistency is achieved.
Stir in the fresh lime juice and chopped cilantro. Season with freshly ground black pepper to taste.
Serve the mashed plantains warm as a side dish, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
1158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 49 mg | 2% | |
| Total Carbohydrate | 239.9 g | 87% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 60.1 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 3683 mg | 78% | |
*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.
