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Semi Ripe Plantain Pottage

 
Semi Ripe Plantain Pottage
Image ©
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 can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.9 One serving costs about $2.9

$2.90 per serving

272 people like this recipe

272 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,paleo,primal,pescetarian,gluten free,dairy free,paleolithic,primal,pescatarian lunch,main course,main dish,dinner
spoonacular Score:96%

Spoonacular Score: 96%

 

Semi Ripe Plantain Pottage is a caveman, gluten free, dairy free, and primal main course. This recipe serves 2 and costs $2.99 per serving. One serving contains 580 calories, 23g of protein, and 3g of fat. A mixture of cooking spoon of scent leaves, shrimp, vegetables, and a handful of other ingredients are all it takes to make this recipe so flavorful. To use up the palm oil you could follow this main course with the Triple Chocolate Dairy-Free Brownie Cookies as a dessert. 272 people have tried and liked this recipe. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 96%. This score is excellent. Try Mixed vegetables in coconut milk — with semi-ripe mangoes, Aborrajados de Plátano (Ripe Plantain Fritters), and Envueltos de Plátano Maduro (Ripe Plantain Wraps) for similar recipes.

Ingredients

Servings:
1
1  bay leaves
bay leaves
1 Tbsp
1 Tbsp crayfish
crayfish
1 cubes
1 cubes ice cubes
ice cubes
1 handful
1 handful red onions
red onions
1
1  palm oil
palm oil
4
4  plantain
plantain
1 cup
1 cup green root vegetables
green root vegetables
5
5  scotch bonnet chili peppers
scotch bonnet chili peppers
1 cup
1 cup shrimp
shrimp
3
3  tomato
tomato
1  bay leaves
1
bay leaves
1 Tbsp crayfish
1 Tbsp
crayfish
1 cubes ice cubes
1 cubes
ice cubes
1 handful red onions
1 handful
red onions
1  palm oil
1
palm oil
4  plantain
4
plantain
1 cup green root vegetables
1 cup
green root vegetables
5  scotch bonnet chili peppers
5
scotch bonnet chili peppers
1 cup shrimp
1 cup
shrimp
3  tomato
3
tomato

Equipment

wooden spoon
wooden spoon
pot
pot
wooden spoon
wooden spoon
pot
pot


Instructions

Read the detailed instructions on Afrolems

Price Breakdown

Cost per Serving: $3.98
Ingredient
1 bay leaves
1 tablespoon crayfish
1 palm oil
4 plantain
1 cup green root vegetables
5 scotch bonnet chili peppers
1 cup shrimp
Price
$0.02
$0.11
$0.01
$2.00
$0.54
$0.55
$4.73
$7.97

Tips

Health Tips

  • 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!

Cooking Tips

  • 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.

  • 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.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • 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.

  • get more cooking tips

Green Tips

  • Palm oil is bad news for the environment. Please choose a more sustainable cooking oil, such as coconut oil.

  • 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.

Disclaimer

Nutritional Information

Quickview
608k Calories
31g Protein
2g Total Fat
128g Carbs
43% Health Score
Limit These
Calories
608k
30%

Fat
2g
4%

  Saturated Fat
0.94g
6%

Carbohydrates
128g
43%

  Sugar
58g
65%

Cholesterol
200mg
67%

Sodium
171mg
7%

Get Enough Of These
Protein
31g
62%

Vitamin C
113mg
137%

Vitamin A
4291IU
86%

Potassium
2450mg
70%

Vitamin B6
1mg
63%

Magnesium
201mg
50%

Fiber
11g
48%

Copper
0.91mg
45%

Phosphorus
451mg
45%

Folate
130µg
33%

Manganese
0.48mg
24%

Vitamin K
21µg
20%

Iron
3mg
20%

Vitamin B1
0.27mg
18%

Zinc
2mg
18%

Vitamin B3
3mg
17%

Vitamin B2
0.25mg
15%

Vitamin B5
1mg
14%

Selenium
9µg
13%

Calcium
118mg
12%

Vitamin E
1mg
12%

Vitamin B12
0.23µg
4%

covered percent of daily need

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