Heart-Healthy Plantain Pottage

Savor the nourishing goodness of Heart-Healthy Plantain Pottage, a vibrant and wholesome dish that transforms simple, nutrient-rich ingredients into a flavorful masterpiece. Ripe plantains cook to tender perfection in a fragrant broth infused with cumin, coriander, and fresh vegetables like red bell pepper and spinach. Packed with protein from hearty chickpeas and finished with a zesty splash of lime juice and fresh cilantro, this one-pot recipe is both satisfying and easy to prepare. Ready in just 45 minutes, it makes for a delicious vegetarian or vegan meal that supports a healthy lifestyle without compromising on taste. Perfect for weeknight dinners or meal prep, this comforting plant-based dish is a must-try for anyone seeking a heart-healthy recipe brimming with vibrant, natural flavors.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces ripe plantains
• 2 tablespoons olive oil
• 1 large red onion
• 3 pieces garlic cloves
• 1 medium red bell pepper
• 3 medium tomatoes
• 2 cups baby spinach
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 4 cups low-sodium vegetable broth
• 1 cup cooked chickpeas
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh cilantro
• 2 tablespoons lime juice

Directions

Step 1

Peel the plantains and slice them into thick rounds, about 1/2 inch thick.

Step 2

Heat olive oil in a large pot over medium heat.

Step 3

Chop the red onion and garlic. Add them to the pot and sauté until the onion is translucent, about 3 minutes.

Step 4

Dice the red bell pepper and chop the tomatoes, then add them to the pot. Cook for another 4 minutes to allow the vegetables to soften.

Step 5

Stir in the ground cumin and ground coriander, cooking until the spices become fragrant, about 1 minute.

Step 6

Pour the low-sodium vegetable broth into the pot, then add the sliced plantains. Increase the heat to bring the mixture to a boil.

Step 7

Reduce heat to a simmer and cover the pot. Cook for 15 minutes, or until the plantains are tender.

Step 8

Add the cooked chickpeas, baby spinach, salt, and black pepper. Stir the mixture and let it cook uncovered for another 5 minutes, allowing the spinach to wilt.

Step 9

Remove the pot from heat and stir in the chopped cilantro and lime juice.

Step 10

Serve warm and enjoy your heart-healthy plantain pottage.

Nutrition Facts

Serving size	(2768.9g)

Amount per serving	% Daily Value*
Calories	1847.3

Total Fat 38.8g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 3.0g
Cholesterol 0mg	0%
Sodium 1866.0mg	0%
Total Carbohydrate 371.0g	0%
Dietary Fiber 46.4g	0%
Total Sugars 154.9g
Protein 37.1g	0%

Vitamin D 0IU	0%
Calcium 361.9mg	0%
Iron 17.2mg	0%
Potassium 6880.7mg	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: 17.6%

Protein: 7.5%

Carbs: 74.9%