Heart-Healthy Mashed Plantains

Discover the perfect blend of flavor and nutrition with Heart-Healthy Mashed Plantains, a vibrant twist on a classic Caribbean dish. This wholesome recipe features ripe, tender plantains mashed to creamy perfection and infused with the rich zest of fresh lime juice, aromatic garlic, and earthy ground cumin. Enhanced by heart-healthy olive oil and a sprinkling of fresh cilantro, this dish is as nutritious as it is satisfying. Ready in just 40 minutes, it's a wonderful alternative to traditional mashed potatoes, offering a naturally gluten-free and fiber-rich side that pairs beautifully with grilled fish, roasted chicken, or vegetarian stews. Whether you're looking to elevate your mealtime or explore new flavors, these mashed plantains deliver a delicious, guilt-free indulgence. Perfect for a heart-conscious diet!

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 ripe plantains
• 2 tablespoons extra virgin olive oil
• 2 garlic cloves
• 1 teaspoon ground cumin
• 2 tablespoons fresh lime juice
• 1 cup water
• 2 tablespoons fresh cilantro, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Peel the plantains and slice them into roughly 1-inch rounds.

Step 2

In a large saucepan, combine the plantain slices and water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to medium-low and simmer the plantains for about 15-20 minutes, or until they are tender when pierced with a fork.

Step 4

While the plantains are cooking, mince the garlic cloves.

Step 5

Once the plantains are cooked, reserve 1/4 cup of the cooking water and then drain the rest.

Step 6

In the same saucepan, heat the olive oil over medium heat. Add the minced garlic and ground cumin, sautéing for about 1-2 minutes until the garlic is fragrant.

Step 7

Add the drained plantains back to the pan along with the reserved cooking water.

Step 8

Using a potato masher, mash the plantains until smooth and creamy. If needed, add more reserved water a tablespoon at a time until the desired consistency is reached.

Step 9

Stir in the lime juice, chopped cilantro, salt, and black pepper. Mix until well combined and heated through.

Step 10

Serve the mashed plantains warm, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(713.1g)

Amount per serving	% Daily Value*
Calories	754.8

Total Fat 30.0g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1209.2mg	0%
Total Carbohydrate 133.5g	0%
Dietary Fiber 9.9g	0%
Total Sugars 60.5g
Protein 6.2g	0%

Vitamin D 0IU	0%
Calcium 67.4mg	0%
Iron 4.4mg	0%
Potassium 2101.4mg	0%

*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.

Source of Calories

Fat: 32.6%

Protein: 3.0%

Carbs: 64.4%