Mediterranean Diet Plantain Pottage

Infuse your dinner table with vibrant flavors and wholesome nutrition by trying this Mediterranean Diet Plantain Pottage. This recipe elevates a classic plantain pottage with a Mediterranean twist, combining tender ripe plantains with nutrient-rich chickpeas, fresh spinach, and bold aromatics like garlic, onion, and red bell pepper. Simmered in a fragrant blend of vegetable broth, diced tomatoes, cumin, and oregano, this hearty, one-pot dish is enhanced with fresh parsley and a spritz of lemon for a refreshing, tangy finish. Perfectly balancing sweetness, earthiness, and a hint of zest, this plant-based meal is gluten-free, easy to prepare in under an hour, and ideal for anyone looking to explore Mediterranean-inspired comfort food. Serve it warm with crusty bread or enjoy it on its own for a satisfying, healthful meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 3 pieces ripe plantains
• 2 tablespoons extra virgin olive oil
• 1 large onion
• 3 pieces garlic cloves
• 1 large red bell pepper
• 14 oz canned diced tomatoes
• 2 cups vegetable broth
• 15 oz can chickpeas
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 2 cups fresh spinach
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 pieces lemon

Directions

Step 1

Peel the ripe plantains and cut them into thick slices, about 1/2 inch thick.

Step 2

Chop the onion and mince the garlic cloves.

Step 3

Dice the red bell pepper and set aside.

Step 4

Heat the olive oil in a large pot over medium heat.

Step 5

Add the chopped onion and sauté for about 5 minutes until it becomes translucent.

Step 6

Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes.

Step 7

Add the diced tomatoes (with juice), vegetable broth, and sliced plantains to the pot.

Step 8

Drain and rinse the chickpeas, then add them to the mix.

Step 9

Stir in the ground cumin, dried oregano, salt, and black pepper.

Step 10

Increase the heat to bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 25 minutes.

Step 11

Stir occasionally until the plantains are soft and the pottage is slightly thickened.

Step 12

Add the fresh spinach and stir until it wilts into the pottage.

Step 13

Adjust seasoning with additional salt and pepper if needed.

Step 14

Chop the fresh parsley and sprinkle over the pottage before serving.

Step 15

Squeeze fresh lemon juice over each serving for a bright and tangy flavor.

Nutrition Facts

Serving size	(2153.6g)

Amount per serving	% Daily Value*
Calories	1785.5

Total Fat 52.3g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 4.9g
Cholesterol 7.9mg	0%
Sodium 4097.9mg	0%
Total Carbohydrate 320.4g	0%
Dietary Fiber 49.4g	0%
Total Sugars 132.7g
Protein 41.6g	0%

Vitamin D 0IU	0%
Calcium 466.2mg	0%
Iron 18.9mg	0%
Potassium 5971.6mg	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: 24.5%

Protein: 8.7%

Carbs: 66.8%