Plantain Pottage
Discover the warmth and bold flavors of Plantain Pottage, a comforting one-pot West African classic that's perfect for enjoying with family and friends. This hearty dish features sweet, ripe plantains simmered in a rich, savory sauce infused with red palm oil, aromatic garlic, fresh ginger, and a touch of heat from scotch bonnet peppers. Flaked smoked fish and a sprinkle of crayfish powder add a delightful smoky depth, while chopped spinach provides a vibrant, fresh finish. Ready in under an hour, this gluten-free and nutrient-rich pottage makes a satisfying main course or side. Bursting with authentic flavors, Plantain Pottage is both delicious and easily customizable to suit your heat and seasoning preferences. Make this nourishing stew your next go-to comfort meal!
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Recipe Information
Ingredients
- 4 medium ripe plantains
- 0.25 cup red palm oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 inch piece, grated fresh ginger
- 2 large, chopped tomatoes
- 200 grams, deboned and flaked smoked fish
- 1 chopped scotch bonnet pepper
- 100 grams, roughly chopped spinach
- 1 crushed bouillon cube
- 1 tablespoon crayfish powder
- 1 teaspoon salt
- 3 cups water
Instructions
Peel the plantains and slice them into thick rounds, about 1 inch each.
In a large pot, heat the red palm oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic and grated ginger to the pot. Cook for another minute until fragrant.
Add the chopped tomatoes and cook for 5 minutes, stirring occasionally, until they start breaking down.
Stir in the flaked smoked fish and chopped scotch bonnet pepper, cooking for an additional 2 minutes.
Add the plantain slices, crushed bouillon cube, crayfish powder, and salt. Mix well to ensure the plantains are coated with the spices and flavors.
Pour in the water, ensuring it just covers the plantains and mix well.
Cover the pot and bring the mixture to a gentle boil. Reduce the heat to low and let it simmer for 20 minutes or until the plantains are soft and fully cooked.
Add the chopped spinach into the pot, stir well, and cook for another 5 minutes until the spinach wilts.
Taste and adjust seasoning if necessary, then serve warm. Enjoy your plantain pottage as a main dish or a hearty side.
Nutrition Facts
Calories |
462 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 1150 mg | 50% | |
| Total Carbohydrate | 68.2 g | 25% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 21.8 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 105 mg | 8% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1440 mg | 31% | |
*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.
