Low Sodium Mashed Plantains
Elevate your side dish game with this vibrant and heart-healthy recipe for Low Sodium Mashed Plantains! This savory twist on a Caribbean classic combines naturally starchy green plantains with the zesty brightness of fresh lime juice and aromatic minced garlic, creating a flavor-packed puree that’s free from added salt. A drizzle of olive oil adds richness, while chopped cilantro infuses a fresh, herby finish. Perfectly tender plantains are mashed to creamy perfection, making this dish a wholesome, low-sodium alternative to traditional mashed sides. Ready in just 35 minutes, these mashed plantains are a versatile addition to any meal, pairing beautifully with roasted meats, grilled seafood, or hearty vegetable dishes. Whether you're embracing a low-sodium lifestyle or simply looking for a unique recipe to try, this dish will quickly become a favorite on your table!
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Ingredients
- 4 medium Green plantains
- 2 tablespoons Olive oil
- 3 large Garlic cloves, minced
- 2 tablespoons Fresh lime juice
- 2 tablespoons Chopped fresh cilantro
- 0.5 teaspoon Black pepper, freshly ground
- 4 cups Water
Directions
Step 1
Begin by peeling the plantains. To do this, cut off both ends of each plantain and make a shallow incision down the length of the peel. Remove the peel carefully as the plantains can be quite firm.
Step 2
Cut the peeled plantains into chunks approximately 1-inch thick.
Step 3
In a large pot, bring 4 cups of water to a boil. Add the plantain chunks to the boiling water.
Step 4
Reduce the heat to medium and let the plantains cook for about 15-20 minutes, or until they are tender when pierced with a fork.
Step 5
Once tender, drain the plantains and return them to the pot.
Step 6
In a small pan, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until the garlic is fragrant and lightly golden. Be careful not to burn the garlic.
Step 7
Add the sautéed garlic along with the oil into the pot of cooked plantains.
Step 8
Use a potato masher or fork to mash the plantains until smooth. If the mixture is too dry, you can add a small amount of vegetable stock or water until the desired consistency is achieved.
Step 9
Stir in the fresh lime juice and chopped cilantro. Season with freshly ground black pepper to taste.
Step 10
Serve the mashed plantains warm as a side dish, garnished with extra cilantro if desired.
Nutrition Facts
| Serving size | (1835.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1157.8 |
| Total Fat 29.3g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 48.8mg | 0% |
| Total Carbohydrate 239.9g | 0% |
| Dietary Fiber 17.4g | 0% |
| Total Sugars 60.1g | |
| Protein 10.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 108.4mg | 0% |
| Iron 3.2mg | 0% |
| Potassium 3683.0mg | 0% |
Source of Calories