Mediterranean Diet Plantain Pottage
Discover the vibrant flavors of the Mediterranean Diet Plantain Pottage, a nutritious and hearty dish that seamlessly blends wholesome ingredients with global inspiration. This unique twist on the classic plantain pottage features ripe plantains simmered with vitamin-packed vegetables like spinach, red bell pepper, and tomatoes, complemented by chickpeas for a protein boost. Seasoned with aromatic cumin, oregano, and a splash of fresh lemon juice, this plant-based recipe offers a perfect balance of tangy, savory, and slightly sweet flavors. With extra virgin olive oil at its core, this Mediterranean-inspired dish is both heart-healthy and satisfying. Ready in under an hour, it makes for a flavorful one-pot meal that’s ideal for a busy weeknight or casual gathering. Serve it as a comforting standalone dish or pair with crusty bread to soak up every drop of goodness.
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Recipe Information
Ingredients
- 3 pieces ripe plantains
- 2 tablespoons extra virgin olive oil
- 1 large onion
- 3 pieces garlic cloves
- 1 large red bell pepper
- 14 oz canned diced tomatoes
- 2 cups vegetable broth
- 15 oz can chickpeas
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 2 cups fresh spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 pieces lemon
Instructions
Peel the ripe plantains and cut them into thick slices, about 1/2 inch thick.
Chop the onion and mince the garlic cloves.
Dice the red bell pepper and set aside.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes.
Add the diced tomatoes (with juice), vegetable broth, and sliced plantains to the pot.
Drain and rinse the chickpeas, then add them to the mix.
Stir in the ground cumin, dried oregano, salt, and black pepper.
Increase the heat to bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 25 minutes.
Stir occasionally until the plantains are soft and the pottage is slightly thickened.
Add the fresh spinach and stir until it wilts into the pottage.
Adjust seasoning with additional salt and pepper if needed.
Chop the fresh parsley and sprinkle over the pottage before serving.
Squeeze fresh lemon juice over each serving for a bright and tangy flavor.
Nutrition Facts
Calories |
1786 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.3 g | 67% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4098 mg | 178% | |
| Total Carbohydrate | 320.4 g | 117% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 132.7 g | ||
| Protein | 41.6 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 466 mg | 36% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 5972 mg | 127% | |
*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.
