Unripe Plantain and Vegetable Sauce
A delicious and popular West African dish featuring unripe plantains served with a flavorful vegetable sauce.
Ingredients
For the plantains
- 3pieceunripe plantains
- 1dashsalt
For the vegetable sauce
- 2piecelarge onions
- 2piecelarge tomatoes
- 1piecelarge bell pepper
- 2pieceScotch bonnet peppers
- 2clovegarlic
- 1tbspvegetable oil
- 1tspgrated ginger
- 1dashsalt
- 1dashblack pepper
- 2cupmixed vegetables
- 2tbsptomato paste
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
How to make Unripe Plantain and Vegetable Sauce
Soak the plantain slices in salted water for 30 minutes. Drain and set aside.
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.
Add the mixed vegetables, tomato paste, ginger, salt, and black pepper. Stir well.
Add 2 cups of water and bring to a boil. Reduce heat and simmer for 15 minutes.
Boil the unripe plantain for 20 minutes, then drain water and set aside.
Serve the boiled plantain on a plate alongside the vegetable sauce. Enjoy your healthy plate.
Nutrition (per serving)
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
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Tips & Tricks
Use a combination of vegetables to suit your taste.
Adjust the level of spiciness to your liking.
You can also add protein like chicken, beef, or fish to the sauce for added flavor.
FAQS
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.
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.
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.
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.
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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Zuna foodie
(@zunastuff247)
A food lover and critic. Enjoying favours one meal at a time A food lover and critic. Enjoying favours one meal at a time...
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Australia