Low Sodium Plantain Pottage
Savor the vibrant flavors of West Africa with this Low Sodium Plantain Pottage, a healthy twist on a classic comfort dish. Made with nutrient-rich unripe plantains, aromatic spices like smoked paprika and cumin, and a colorful medley of fresh tomatoes, red bell pepper, and spinach, this one-pot meal is both hearty and wholesome. Cooked in a rich, velvety tomato-pepper sauce enhanced by the nutty essence of red palm oil, this recipe is perfect for those seeking a low sodium, plant-forward meal that's big on taste. Ready in just an hour, it’s an ideal option for busy weeknight dinners or cozy family meals. Serve it warm and enjoy the balance of earthy, smoky, and subtly sweet flavors in every spoonful.
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Recipe Information
Ingredients
- 4 large Unripe plantains
- 4 cups Water
- 0.25 cup Red palm oil
- 1 cup Chopped onions
- 3 cloves Minced garlic cloves
- 2 medium Fresh tomatoes
- 1 medium Red bell pepper
- 2 tablespoons Ground crayfish (optional)
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 2 cups Chopped spinach
- 1 tablespoon Fresh thyme leaves
- 1 leaf Bay leaf
- 0.5 teaspoon Black pepper
Instructions
Peel the plantains and cut them into 1-inch thick slices.
In a large pot, add the water and bring it to a boil over medium heat.
Add the plantain slices, bay leaf, and thyme to the pot and cover. Let it cook for about 15 minutes until the plantains are tender.
Meanwhile, blend the tomatoes and red bell pepper into a smooth consistency.
In a separate frying pan, heat the red palm oil over medium heat.
Add the chopped onions and minced garlic to the oil and sauté until the onions are translucent.
Pour the blended tomato and bell pepper mixture into the pan and cook for about 10 minutes until the sauce thickens, stirring occasionally.
Stir in the ground crayfish (if using), cumin, smoked paprika, and black pepper. Let it cook for another 5 minutes.
Add the tomato-pepper sauce to the pot of plantains, stirring well to combine.
Reduce heat to low and let the pottage simmer for an additional 10 minutes, stirring occasionally to prevent sticking.
Add the chopped spinach and allow it to cook for a final 5 minutes or until the spinach is wilted and incorporated into the pottage.
Remove the pot from heat and let it sit for a few minutes before serving, allowing the flavors to meld together.
Serve the plantain pottage warm and enjoy a healthy, flavorful low sodium meal.
Nutrition Facts
Calories |
1569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.2 g | 84% | |
| Saturated Fat | 30.6 g | 153% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 40 mg | 14% | |
| Sodium | 499 mg | 22% | |
| Total Carbohydrate | 246.6 g | 90% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 109.0 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 684 mg | 53% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 6969 mg | 148% | |
*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.
