Mashed Plantains With Leeks and Fresh Herbs

Jun 07, 2023June 7, 20230 2
Mashed Plantains With Leeks and Fresh Herbs Recipe for A Healthy Meal
in Side

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

7 cups water
1 cup low sodium chicken broth
2 large unpeeled semi-ripe plantains , ends trimmed , each cut cross-wise into thirds ( yellow with black )
1/2 tablespoon unsalted butter
1 tablespoon extra virgin olive oil
1/2 large leek , finely chopped ( white and pale green parts only )
4 teaspoons fresh thyme , minced
2 teaspoons fresh Italian parsley , minced
1/4 cup sour cream
1 tablespoon ground cumin
1 tablespoon chopped pecans
1 tablespoon butter ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
192
Sugar
6g
Fat
9g
Mashed plantains are a popular dish in Caribbean and South American cuisine. They are a staple food in many households and are often served alongside grilled meats or seafood. This recipe takes mashed plantains to the next level by adding fresh herbs like thyme and parsley as well as sauteed leeks. The result is a side dish that is bursting with flavor and nutritional benefits. Plantains are naturally sweet and starchy, which make them a great alternative to potatoes or rice. They are also gluten-free and can be enjoyed by people with dietary restrictions. This recipe is a great side dish for any occasion, whether it be a weeknight dinner or a fancy holiday meal. It is easy to make and can be paired with any protein to make a complete and satisfying meal.

Instructions

1.In a large pot, add water and chicken broth and bring to a boil.
2.Add plantain pieces and let cook for about 20 to 25 minutes or until tender.
3.While the plantains are cooking, heat up olive oil and butter in a pan.
4.Saute chopped leeks until soft and translucent.
5.Take the plantains out of the pot and let them cool for a bit. Then, peel them by gently pulling the skin away from the flesh.
6.Add the peeled plantains to a large bowl and mash them with a fork, potato masher, or immersion blender.
7.Mix in thyme, parsley, sour cream, cumin, and pecans. Stir until the ingredients are combined well.
8.Add in the sauteed leeks and more salt if needed.
9.Serve warm with an optional dollop of butter on top.

PROS

Mashed plantains are a versatile side dish that can be paired with any protein.

This recipe uses fresh herbs and low sodium chicken broth to add flavor without adding extra salt.

Plantains are loaded with vitamins and minerals such as potassium, vitamin C, and folate.

Leeks contain antioxidants and support healthy digestion.

Sour cream is a good source of calcium and protein.

CONS

Plantains are high in carbohydrates and should be eaten in moderation if watching carb or sugar intake.

This recipe does use some butter and pecans, which both increase the fat and calorie content of the dish.

HEALTH & BENEFITS

Plantains are rich in fiber, which is essential for digestive health and helps to regulate blood sugar levels.
They are also a good source of antioxidants, which can help to reduce inflammation in the body.
Leeks contain vitamin K, which supports bone health, and folate, which is important for maintaining healthy blood cells.
Pecans are high in heart-healthy monounsaturated fats and have been shown to lower LDL cholesterol levels in the blood.
This recipe also includes fresh herbs like thyme and parsley, which are packed with antioxidants and have anti-inflammatory properties.

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