High Protein Plantain Pottage

Elevate your meal prep with this nutritious and comforting High Protein Plantain Pottage, a flavorful twist on the classic plantain dish. Packed with ripe, tender plantains, protein-rich black beans, and vibrant vegetables like spinach and red bell pepper, this one-pot recipe is both hearty and wholesome. Infused with aromatic garlic, ginger, and a touch of cayenne for a subtle kick, its rich tomato-infused base is simmered to perfection with nutrient-dense coconut oil and vegetable broth. Ready in just 45 minutes and brimming with warm, satisfying flavors, this plant-based dish makes an excellent gluten-free and dairy-free choice for weeknight dinners. Top it with freshly sliced scallions for a burst of freshness, and enjoy a nutritious meal that's equal parts comforting and filling!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 medium ripe plantains
• 1 cup black beans
• 1 medium red bell pepper
• 1 medium onion
• 2 cups spinach
• 2 tablespoons tomato paste
• 1 teaspoon ginger
• 3 cloves garlic
• 2 tablespoons coconut oil
• 3 cups vegetable broth
• 0.5 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 stalks scallions

Directions

Step 1

1. Peel the ripe plantains and cut them into 1-inch thick slices.

Step 2

2. Rinse and drain the black beans if using canned black beans. If using dried beans, soak overnight and cook until tender.

Step 3

3. Dice the red bell pepper and onion. Mince the garlic and ginger.

Step 4

4. In a large pot, heat the coconut oil over medium heat. Add the diced onion and sauté until it is translucent, about 3-4 minutes.

Step 5

5. Add the minced garlic and ginger, and cook for an additional minute until fragrant.

Step 6

6. Stir in the tomato paste, cooking and stirring for 2 minutes.

Step 7

7. Add the plantain slices, diced bell pepper, cooked or canned black beans, and mix well.

Step 8

8. Pour in the vegetable broth, ensuring the liquid covers the ingredients. Add cayenne pepper, salt, and black pepper.

Step 9

9. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20 minutes or until the plantains are tender.

Step 10

10. Stir in the spinach and allow it to wilt, cooking for another 2 minutes.

Step 11

11. Taste the pottage and adjust seasoning as necessary.

Step 12

12. Slice the scallions and sprinkle over the pottage before serving.

Nutrition Facts

Serving size	2116.2 grams (2116.2g)

Amount per serving	% Daily Value*
Calories	1824

Total Fat 39.80g	51%
Saturated Fat 25.70g	129%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4730mg	206%
Total Carbohydrate 361.90g	132%
Dietary Fiber 45.20g	161%
Total Sugars 148.20g
Protein 40.30g	81%

Vitamin D 0IU	0%
Calcium 338mg	26%
Iron 14mg	79%
Potassium 6544mg	139%

*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: 18.2%

Protein: 8.2%

Carbs: 73.6%