Semi Ripe Plantain Pottage

By Leo Cheng

0’ Prep time

45’ Cook time

45’ Total time

686 Calories

2 Serving

Summary

Semi Ripe Plantain Pottage might be a good recipe to expand your main course collection. This recipe serves 2 and costs $4.1 per serving. One portion of this dish contains approximately 33g of protein, 3g of fat, and a total of 618 calories. 272 people were impressed by this recipe. Head to the store and pick up onions, scotch bonnet peppers reduce amount if you do not like spicy, cooking spoon of palm oil, and a few other things to make it today. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Afrolems. With a spoonacular score of 96%, this dish is excellent. Users who liked this recipe also liked Semi Ripe Plantain Pottage, Mixed vegetables in coconut milk — with semi-ripe mangoes, and Aborrajados de Plátano (Ripe Plantain Fritters).

Leo Cheng 0 Followers

Step by Step

Step 1

Peel your plantain, cube and place in a pot.

Step 2

Add the chopped tomatoes, pepper, onions and seasoning cubes. Bring to boil with one cup of water on low to medium heat and allow plantain to soften.

Step 3

Add more water as needed.

Step 4

Add the chopped shrimp and crayfish powder and allow it to simmer for 3-5 minutes to allow the shrimp cook.

Step 5

Add the palm oil and stir preferably with a wooden spoon.

Step 6

Add your vegetables, stir and take off the heat immediately.

Step 7

Serve hot!

Ingredient

bay leaves

1 1
diced ham

2 2
palm oil

1 1
tomato

3 3
habanero chili

5 5
yellow plantain

4 4
shrimp

236.59 grams 1 cup
red onion

1 handful 1 handful
mixed vegetables

182 grams 1 cup 182 grams 1 cup
crawfish

1 tbsp 1 tbsp

Amount Per Serving
	Calories 686.34kcal	34.32%
	Fat 3.66g	5.63%
	Saturated Fat 0.58g	3.64%
	Carbohydrates 143.26g	47.75%
	Net Carbohydrates 129.11g	46.95%
	Sugar 65.38g	72.64%
	Cholesterol 201.12mg	67.04%
	Sodium 265.44mg	11.54%
	Protein 36.92g	73.85%
	Vitamin A 13782.66IU	275.65%
	Vitamin C 156.95mg	190.25%
	Vitamin K 110.26µg	105.01%
	Potassium 2624.74mg	74.99%
	Vitamin B6 1.31mg	65.33%
	Magnesium 228.18mg	57.04%
	Fiber 14.16g	56.62%
	Manganese 1.11mg	55.73%
	Phosphorus 514.97mg	51.5%
	Copper 1.01mg	50.27%
	Folate 144.26µg	36.07%
	Vitamin B1 0.48mg	32.28%
	Vitamin B2 0.48mg	28.02%
	Iron 4.94mg	27.46%
	Vitamin B3 5.44mg	27.2%
	Zinc 3.33mg	22.19%
	Vitamin B5 1.51mg	15.11%
	Calcium 143.4mg	14.34%
	Selenium 8.88µg	12.69%
	Vitamin B12 0.23µg	3.82%
	Vitamin E 0.43mg	2.89%

View nutrition facts

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