4 Serves
83 Mins
2 g
65 g
4 g
Peel the ripe plantains and grate them or chop them into very small pieces using a chef's knife on a cutting board.
Ingredients, vitamins, and health benefits
Ripe Plantains
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ItalianVitamin K
11 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
1 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
108 µg / 400 µgCalcium
24 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
66 mg / 420 mgPhosphorus
54 mg / 1,250 mgPotassium
648 mg / 4,700 mgSodium
10 mg / 2,300 mgZinc
0 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgFiber
6 g / 28 gSugar
5 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
59 gAlcohol
0 g
In a large pot, bring water to a boil over the stove.
Add the prepared plantains to the boiling water and stir with a wooden spoon to prevent clumping.
Reduce heat and simmer the mixture, stirring occasionally, until the plantains are soft and the porridge has thickened to your desired consistency.
Stir in a small amount of vegetable oil for richness and season with salt and pepper to taste before serving hot.
Water
Vegetable Oil
Salt And Pepper
Vitamin A
0 µg / 900 µgVitamin C
21 mg / 90 mgVitamin E
1 mg / 15 mgVitamin K
11 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
1 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
108 µg / 400 µgCalcium
24 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
66 mg / 420 mgPhosphorus
54 mg / 1,250 mgPotassium
648 mg / 4,700 mgSodium
Fiber
6 g / 28 gSugar
5 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
14
g2
g20
g
Zinc
0 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgAlcohol
0 g