Mediterranean Diet Mashed Plantains

Elevate your side dish game with these Mediterranean Diet Mashed Plantains—a flavorful fusion of tropical comfort and heart-healthy Mediterranean ingredients. Ripe plantains are boiled to tender perfection, then mashed with extra virgin olive oil, fresh garlic, zesty lemon juice, parsley, and a hint of oregano for a vibrant twist. Lightly seasoned with sea salt and black pepper, this dish offers the perfect balance of creamy texture and zesty, herbaceous flavor. Ready in just 40 minutes, these mashed plantains are a nutritious and versatile companion to grilled chicken, fish, or your favorite plant-based main. Packed with wholesome ingredients, this recipe is a delightful way to bring a Mediterranean flair to your meals!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces ripe plantains
• 2 tablespoons extra virgin olive oil
• 3 pieces garlic cloves
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 4 cups water

Directions

Step 1

Peel and slice the plantains into chunks approximately 1 inch thick.

Step 2

In a large pot, bring 4 cups of water to a boil over medium-high heat. Add the plantain chunks to the boiling water.

Step 3

Reduce the heat to medium, and cook the plantains for about 20 minutes, or until they are soft and easily pierced with a fork.

Step 4

While the plantains are cooking, mince the garlic cloves and chop the fresh parsley finely.

Step 5

Once the plantains are cooked, drain them well and return them to the pot.

Step 6

Add the extra virgin olive oil, minced garlic, fresh lemon juice, chopped parsley, dried oregano, sea salt, and black pepper to the drained plantains.

Step 7

Using a potato masher or fork, mash the plantains until they reach your desired consistency. They can be mashed until completely smooth or left slightly chunky for more texture.

Step 8

Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice as desired.

Step 9

Serve the Mediterranean Diet Mashed Plantains warm as a side dish complementing grilled chicken, fish, or as a unique addition to a plant-based meal.

Nutrition Facts

Serving size	(1825.4g)

Amount per serving	% Daily Value*
Calories	1239.4

Total Fat 31.2g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1229.9mg	0%
Total Carbohydrate 260.5g	0%
Dietary Fiber 19.4g	0%
Total Sugars 120.3g
Protein 11.4g	0%

Vitamin D 0IU	0%
Calcium 121.9mg	0%
Iron 5.9mg	0%
Potassium 4122.9mg	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: 20.5%

Protein: 3.3%

Carbs: 76.1%