A delicious and popular West African dish featuring unripe plantains served with a flavorful vegetable sauce.

Unripe Plantain and Vegetable Sauce recipe
Prep Time
20min
Cook Time
35min
Total Time
55min

Ingredients

2 Servings

For the plantains

  • unripe plantains
    unripe plantains
    3piece
  • salt
    salt
    1dash

For the vegetable sauce

  • large onions
    large onions
    2piece
  • large tomatoes
    large tomatoes
    2piece
  • large bell pepper
    large bell pepper
    1piece
  • Scotch bonnet peppers
    Scotch bonnet peppers
    2piece
  • garlic
    garlic
    2clove
  • vegetable oil
    vegetable oil
    1tbsp
  • grated ginger
    grated ginger
    1tsp
  • salt
    salt
    1dash
  • black pepper
    black pepper
    1dash
  • mixed vegetables
    mixed vegetables
    2cup
  • tomato paste
    tomato paste
    2tbsp

How to make Unripe Plantain and Vegetable Sauce

  1. Step 1

    Soak the plantain slices in salted water for 30 minutes. Drain and set aside.

    Step 1.1: Soak the plantain slices in salted water for 30 minutes
  2. Step 2

    Heat oil in a large pan over medium heat. Add onions, tomatoes, bell pepper, Scotch bonnet peppers, and garlic. Sauté until the vegetables are softened.

    Step 1.1: Heat oil in a large pan over medium heat
  3. Step 3

    Add the mixed vegetables, tomato paste, ginger, salt, and black pepper. Stir well.

  4. Step 4

    Add 2 cups of water and bring to a boil. Reduce heat and simmer for 15 minutes.

  5. Step 5

    Boil the unripe plantain for 20 minutes, then drain water and set aside.

  6. Step 6

    Serve the boiled plantain on a plate alongside the vegetable sauce. Enjoy your healthy plate.

    Step 1.1: Serve the boiled plantain on a plate alongside the vegetable sauce

Nutrition (per serving)

Calories

278.0kcal (13.9%)

Protein

5.0g (10%)

Carbs

48.5g (17.64%)

Sugars

9.0g (18%)

Healthy Fat

7.5g

Unhealthy Fat

1.0g

% Daily Value based on a 2000 calorie diet

Tips & Tricks

  1. Use a combination of vegetables to suit your taste.

  2. Adjust the level of spiciness to your liking.

  3. You can also add protein like chicken, beef, or fish to the sauce for added flavor.

FAQS

  1. What is the best way to cook unripe plantains for a vegetable sauce?

    To cook unripe plantains for a vegetable sauce, first soak the sliced plantains in salted water for about 30 minutes. Then, boil them for 20 minutes until tender. This method ensures they are soft and flavorful, making them a perfect pairing with the vegetable sauce.

  2. Can I make a vegan version of the unripe plantain and vegetable sauce?

    Yes, this recipe is already quite compatible with a vegan diet! Just ensure that the vegetable oil used is plant-based and you can substitute any non-vegan ingredients with vegan alternatives. The dish is naturally rich in vegetables, making it a healthy choice for vegans.

  3. What can I substitute for Scotch bonnet peppers in the vegetable sauce?

    If you can't find Scotch bonnet peppers, you can substitute them with habanero peppers for a similar heat level. Alternatively, if you prefer a milder flavor, use jalapeño peppers or simply reduce the amount of pepper used in the recipe.

  4. How should I store leftover unripe plantain and vegetable sauce?

    To store leftover unripe plantain and vegetable sauce, let it cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3 days. For longer storage, consider freezing the vegetable sauce separately from the plantains, which can be kept in the freezer for up to 2 months.

  5. What are some good side dishes to serve with unripe plantain and vegetable sauce?

    Unripe plantain and vegetable sauce pairs well with a variety of side dishes. Consider serving it with rice, quinoa, or a fresh salad to complement the flavors. You can also add protein options like grilled chicken or fish for a more filling meal.

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(@zunastuff247)

A food lover and critic. Enjoying favours one meal at a time...

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