Low Sodium Plantain Pottage

Savor the wholesome goodness of Low Sodium Plantain Pottage, a vibrant and nutrient-packed dish perfect for those seeking a heart-healthy yet deeply flavorful meal. Made with tender unripe plantains simmered in a rich, aromatic sauce of fresh tomatoes, red bell pepper, and spices like smoked paprika and ground cumin, this recipe is a delightful twist on a traditional favorite. Red palm oil adds a unique depth of flavor, while fresh spinach and thyme bring bright, earthy notes. Completely low in sodium yet bursting with taste, this pottage is an excellent source of vitamins, fiber, and plant-based nourishment. Ideal for a comforting dinner or meal prep, this one-pot dish is ready in just an hour and serves up to four. Pair it with grilled chicken, fish, or enjoy it as a satisfying vegan main course!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 large Unripe plantains
• 4 cups Water
• 0.25 cup Red palm oil
• 1 cup Chopped onions
• 3 cloves Minced garlic cloves
• 2 medium Fresh tomatoes
• 1 medium Red bell pepper
• 2 tablespoons Ground crayfish (optional)
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 2 cups Chopped spinach
• 1 tablespoon Fresh thyme leaves
• 1 leaf Bay leaf
• 0.5 teaspoon Black pepper

Directions

Step 1

Peel the plantains and cut them into 1-inch thick slices.

Step 2

In a large pot, add the water and bring it to a boil over medium heat.

Step 3

Add the plantain slices, bay leaf, and thyme to the pot and cover. Let it cook for about 15 minutes until the plantains are tender.

Step 4

Meanwhile, blend the tomatoes and red bell pepper into a smooth consistency.

Step 5

In a separate frying pan, heat the red palm oil over medium heat.

Step 6

Add the chopped onions and minced garlic to the oil and sauté until the onions are translucent.

Step 7

Pour the blended tomato and bell pepper mixture into the pan and cook for about 10 minutes until the sauce thickens, stirring occasionally.

Step 8

Stir in the ground crayfish (if using), cumin, smoked paprika, and black pepper. Let it cook for another 5 minutes.

Step 9

Add the tomato-pepper sauce to the pot of plantains, stirring well to combine.

Step 10

Reduce heat to low and let the pottage simmer for an additional 10 minutes, stirring occasionally to prevent sticking.

Step 11

Add the chopped spinach and allow it to cook for a final 5 minutes or until the spinach is wilted and incorporated into the pottage.

Step 12

Remove the pot from heat and let it sit for a few minutes before serving, allowing the flavors to meld together.

Step 13

Serve the plantain pottage warm and enjoy a healthy, flavorful low sodium meal.

Nutrition Facts

Serving size	(2671.8g)

Amount per serving	% Daily Value*
Calories	1569.3

Total Fat 65.2g	0%
Saturated Fat 30.6g	0%
Polyunsaturated Fat 0g
Cholesterol 40.5mg	0%
Sodium 499.2mg	0%
Total Carbohydrate 246.6g	0%
Dietary Fiber 34.4g	0%
Total Sugars 109.0g
Protein 33.7g	0%

Vitamin D 0IU	0%
Calcium 684.3mg	0%
Iron 21.1mg	0%
Potassium 6968.7mg	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: 34.4%

Protein: 7.9%

Carbs: 57.8%