Mediterranean Diet Mashed Plantains
Elevate your healthy eating routine with these Mediterranean Diet Mashed Plantains, a vibrant twist on a classic dish that combines wholesome ingredients with bold, aromatic flavors. Perfectly ripe plantains are boiled to tender perfection and mashed with extra virgin olive oil, minced garlic, fresh parsley, and a hint of zesty lemon juice for a savory yet subtly sweet side dish. Infused with the earthiness of dried oregano and seasoned with sea salt and black pepper, this nutrient-packed recipe is both comforting and sophisticated. Ready in just 40 minutes, it can be served alongside grilled chicken, fish, or as a satisfying addition to a plant-based meal. Perfect for lovers of Mediterranean cuisine and healthy recipes, this dish is sure to become a flavorful favorite!
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Recipe Information
Ingredients
- 4 pieces ripe plantains
- 2 tablespoons extra virgin olive oil
- 3 pieces garlic cloves
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 4 cups water
Instructions
Peel and slice the plantains into chunks approximately 1 inch thick.
In a large pot, bring 4 cups of water to a boil over medium-high heat. Add the plantain chunks to the boiling water.
Reduce the heat to medium, and cook the plantains for about 20 minutes, or until they are soft and easily pierced with a fork.
While the plantains are cooking, mince the garlic cloves and chop the fresh parsley finely.
Once the plantains are cooked, drain them well and return them to the pot.
Add the extra virgin olive oil, minced garlic, fresh lemon juice, chopped parsley, dried oregano, sea salt, and black pepper to the drained plantains.
Using a potato masher or fork, mash the plantains until they reach your desired consistency. They can be mashed until completely smooth or left slightly chunky for more texture.
Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice as desired.
Serve the Mediterranean Diet Mashed Plantains warm as a side dish complementing grilled chicken, fish, or as a unique addition to a plant-based meal.
Nutrition Facts
Calories |
1239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1230 mg | 53% | |
| Total Carbohydrate | 260.5 g | 95% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 120.3 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 122 mg | 9% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 4123 mg | 88% | |
*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.
