Semi Ripe Plantain Pottage

Semi Ripe Plantain Pottage takes around 45 minutes from beginning to end. For $2.9 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 20g of protein, 3g of fat, and a total of 572 calories. This recipe serves 2. This recipe from Afrolems has 272 fans. A mixture of palm oil, plantain, root vegetables, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It works well as a main course. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. Overall, this recipe earns an excellent spoonacular score of 96%. If you like this recipe, you might also like recipes such as Mixed vegetables in coconut milk — with semi-ripe mangoes, Aborrajados de Plátano (Ripe Plantain Fritters), and Tortilla de Plátano Maduro (Ripe Plantain Frittata).

Servings: 2

 

Ingredients:

1 cooking spoon of scent leaves (basil leaves)

1 tablespoon of crayfish powder

Seasoning cubes

A handful of chopped red onions

1 cooking spoon of palm oil

4 semi-ripe plantain fingers

1 cup of chopped green vegetables (spinach)

5 scotch bonnet peppers (ata rodo, chopped) reduce amount if you do not like spicy

1 cup of chopped shrimp

3 pieces of Tomato (chopped)

Equipment:

pot

wooden spoon

Cooking instruction summary:

Peel your plantain, cube and place in a pot. Add the chopped tomatoes, pepper, onions and seasoning cubes. Bring to boil with one cup of water on low to medium heat and allow plantain to soften. Add more water as needed.Add the chopped shrimp and crayfish powder and allow it to simmer for 3-5 minutes to allow the shrimp cook. Add the palm oil and stir preferably with a wooden spoon. Add your vegetables, stir and take off the heat immediately. Serve hot!

 

Step by step:


1. Peel your plantain, cube and place in a pot.

2. Add the chopped tomatoes, pepper, onions and seasoning cubes. Bring to boil with one cup of water on low to medium heat and allow plantain to soften.

3. Add more water as needed.

4. Add the chopped shrimp and crayfish powder and allow it to simmer for 3-5 minutes to allow the shrimp cook. 

5. Add the palm oil and stir preferably with a wooden spoon.

6. Add your vegetables, stir and take off the heat immediately. 

7. Serve hot!


Nutrition Information:

Quickview
572k Calories
20g Protein
3g Total Fat
128g Carbs
43% Health Score
Limit These
Calories
572k
29%

Fat
3g
5%

  Saturated Fat
0.94g
6%

Carbohydrates
128g
43%

  Sugar
58g
65%

Cholesterol
171mg
57%

Sodium
528mg
23%

Get Enough Of These
Protein
20g
41%

Vitamin C
116mg
141%

Vitamin A
4291IU
86%

Vitamin B6
1mg
64%

Potassium
2189mg
63%

Selenium
39µg
57%

Fiber
11g
48%

Magnesium
181mg
45%

Manganese
0.7mg
35%

Folate
136µg
34%

Phosphorus
322mg
32%

Copper
0.62mg
31%

Iron
4mg
24%

Vitamin K
21µg
20%

Vitamin B3
3mg
19%

Vitamin B1
0.27mg
18%

Vitamin E
2mg
16%

Vitamin B2
0.26mg
16%

Zinc
2mg
16%

Vitamin B5
1mg
15%

Calcium
135mg
14%

Vitamin B12
0.7µg
12%

covered percent of daily need
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