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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

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Plantain Salad

 
Plantain Salad
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $4.95 One serving costs about $4.95

$4.95 per serving

126 people like this recipe

126 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

1 gluten-free,healthy,primal,pescetarian,gluten free,primal,pescatarian salad
spoonacular Score:98%

Spoonacular Score: 98%

 

Plantain Salad might be just the main course you are searching for. This gluten free and pescatarian recipe serves 1 and costs $5.6 per serving. One serving contains 639 calories, 20g of protein, and 18g of fat. Several people made this recipe, and 126 would say it hit the spot. A mixture of vegetable oil, finger of plantain, tomatoes, and a handful of other ingredients are all it takes to make this recipe so delicious. To use up the vegetable oil you could follow this main course with the Blueberry Coffee Cake #SundaySupper as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is excellent. Try How to Spiralize a Plantain & Plantain “Rice” and Beans, Honey Mustard Crunchy Chicken Plantain Salad, and Plantain and Coconut Pork Patties with a Tropical Mango and Cucumber Salad for similar recipes.

Ingredients

Servings:
1 Tbsp
1 Tbsp sweet chili
sweet chili
1 small
1 small green bell pepper
green bell pepper
0.5
0.5  ice cube
ice cube
1 head
1 head lettuce
lettuce
1 small
1 small red onions
red onions
1 Tbsp
1 Tbsp parmesan cheese
parmesan cheese
1
1  plantain
plantain
1 small
1 small red bell pepper
red bell pepper
3 medium
3 medium shrimps
shrimps
2
2  tomatoes
tomatoes
1 Tbsp
1 Tbsp vegetable oil
vegetable oil
1 small
1 small yellow bell pepper
yellow bell pepper
1 Tbsp sweet chili
1 Tbsp
sweet chili
1 small green bell pepper
1 small
green bell pepper
0.5  ice cube
0.5
ice cube
1 head lettuce
1 head
lettuce
1 small red onions
1 small
red onions
1 Tbsp parmesan cheese
1 Tbsp
parmesan cheese
1  plantain
1
plantain
1 small red bell pepper
1 small
red bell pepper
3 medium shrimps
3 medium
shrimps
2  tomatoes
2
tomatoes
1 Tbsp vegetable oil
1 Tbsp
vegetable oil
1 small yellow bell pepper
1 small
yellow bell pepper

Equipment

bowl
bowl
frying pan
frying pan
bowl
bowl
frying pan
frying pan


Instructions

Read the detailed instructions on Afrolems

Price Breakdown

Cost per Serving: $4.65
Ingredient
1 tablespoon sweet chili
1 small green bell pepper
1 head lettuce
1 small red onions
1 tablespoon parmesan cheese
1 plantain
1 small red bell pepper
3 mediums shrimps
2 tomatoes
1 tablespoon vegetable oil
1 small yellow bell pepper
Price
$0.13
$0.23
$1.99
$0.15
$0.11
$0.50
$0.37
$0.06
$0.72
$0.06
$0.33
$4.65

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • To make this recipe more nutritious, skip the iceberg lettuce and choose some darker leafy greens higher in vitamin K like romaine, kale, spinach, etc.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • If you've never cooked with plantains before, it is important to make sure you buy them ripe. Unripe plains are green. Instead, you will want to look for yellow plantains with brown spots or even a nearly black plantain for a sweet-tasting fruit.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
572k Calories
14g Protein
17g Total Fat
103g Carbs
73% Health Score
Limit These
Calories
572k
29%

Fat
17g
27%

  Saturated Fat
12g
80%

Carbohydrates
103g
34%

  Sugar
52g
58%

Cholesterol
8mg
3%

Sodium
168mg
7%

Get Enough Of These
Protein
14g
30%

Vitamin C
398mg
483%

Vitamin A
9694IU
194%

Vitamin K
165µg
158%

Vitamin B6
1mg
81%

Potassium
2841mg
81%

Folate
310µg
78%

Fiber
18g
74%

Manganese
1mg
67%

Magnesium
169mg
42%

Vitamin B1
0.55mg
37%

Phosphorus
347mg
35%

Copper
0.63mg
31%

Vitamin E
4mg
31%

Iron
5mg
29%

Vitamin B3
5mg
27%

Vitamin B2
0.43mg
25%

Calcium
227mg
23%

Vitamin B5
1mg
17%

Zinc
2mg
15%

Selenium
5µg
7%

covered percent of daily need

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