Whole30 Mashed Plantains
Transform your side dishes with this Whole30 Mashed Plantains recipe—a creamy, savory twist on a classic comfort food that's both nutritious and satisfying. Made with ripe plantains, velvety coconut milk, and a hint of garlic, this paleo-friendly dish achieves a perfect mash that's bursting with tropical flavor. Accented with fresh cilantro and a touch of zesty lime juice, it's an excellent pairing for your favorite protein or a hearty standalone dish. Ready in just 30 minutes, this gluten-free, dairy-free recipe is a unique alternative to traditional mashed potatoes and ideal for anyone following Whole30 or clean eating diets.
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Recipe Information
Ingredients
- 4 large ripe plantains
- 2 tablespoons coconut oil
- 2 garlic cloves, minced
- 1 cup coconut milk
- 1 teaspoon sea salt
- 2 tablespoons fresh cilantro, chopped
- 2 teaspoons lime juice
- 0.5 teaspoon black pepper
- 4 cups water
Instructions
Peel the plantains by cutting off both ends and making a shallow slit along the length of the skin. Gently remove the skin by hand.
Slice the plantains into evenly sized rounds, approximately 1-inch thick.
In a large pot, combine the sliced plantains and 4 cups of water. Bring to a boil over high heat.
Reduce the heat to medium and simmer the plantains for about 15 minutes, or until they are fork-tender.
While the plantains are cooking, heat the coconut oil in a small skillet over medium heat.
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant and lightly golden. Remove from heat and set aside.
Drain the cooked plantains and return them to the pot.
Add the sautéed garlic, coconut milk, sea salt, and black pepper to the pot with the plantains.
Using a potato masher or immersion blender, mash the plantains until they reach your desired consistency. You can add more coconut milk for a smoother texture if needed.
Stir in the freshly chopped cilantro and lime juice until well combined.
Serve immediately, garnished with more cilantro if desired. Enjoy your Whole30 Mashed Plantains with your favorite compliant protein!
Nutrition Facts
Calories |
378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 511 mg | 22% | |
| Total Carbohydrate | 85.4 g | 31% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 28.8 g | ||
| Protein | 2.6 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 1170 mg | 25% | |
*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.
