Ingredients with Measurements:
- 2 ripe plantains, peeled and chopped
- 1 can of chickpeas, drained and rinsed
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 tablespoon of olive oil
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- 1 teaspoon of dried oregano
- 1 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 cups of vegetable broth
- 1 tablespoon of tomato paste
- 1 tablespoon of cornstarch
- 2 tablespoons of water
- Fresh cilantro, chopped, for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon
- Measuring cups and spoons
Step-by-step instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
2. Add the chopped red and green bell peppers and cook for another 2-3 minutes until they start to soften.
3. Add the chopped plantains, chickpeas, cumin, smoked paprika, oregano, salt, and black pepper. Stir to combine and cook for 2-3 minutes.
4. Add the vegetable broth and tomato paste and stir to combine. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes until the plantains are tender.
5. In a small bowl, whisk together the cornstarch and water until smooth. Add the mixture to the pot and stir to combine. Cook for another 2-3 minutes until the stew thickens.
6. Serve the stew hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for sautéing and boiling, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 220
Fat: 4g
Carbohydrates: 42g
Protein: 7g
Fiber: 7g
Sodium: 800mg
Substitutions for ingredients:
- You can use sweet potatoes instead of plantains.
- You can use any type of beans instead of chickpeas.
- You can use any type of broth instead of vegetable broth.
- You can use fresh tomatoes instead of tomato paste.
Variations:
- Add some diced tomatoes for a chunkier stew.
- Add some chopped spinach or kale for extra greens.
- Add some diced carrots or celery for extra vegetables.
- Add some cooked chicken or shrimp for extra protein.
Tips and tricks:
- Make sure to use ripe plantains for this recipe, as they will be sweeter and softer.
- If you prefer a spicier stew, add some cayenne pepper or chili flakes.
- You can make this stew ahead of time and reheat it before serving.
- Serve the stew with some crusty bread or rice for a complete meal.
Storage instructions:
Store the leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in bowls and garnish with fresh cilantro.
Garnishes:
Fresh cilantro
Pairings:
Crusty bread or rice
Suggested side dishes:
Green salad or roasted vegetables
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water.
- If the stew is too thin, add more cornstarch and water mixture.
Food safety advice:
Make sure to cook the stew until the plantains are tender and the internal temperature reaches 165°F to ensure food safety.
Food history:
Plantains are a staple food in many tropical countries, including the Caribbean and Latin America. They are a member of the banana family but are larger and starchier, making them ideal for savory dishes. Chickpeas are also a popular ingredient in many cuisines, including Middle Eastern and Mediterranean.
Flavor profiles:
The stew is sweet and savory, with a hint of smokiness from the paprika and a touch of heat from the cumin.
Serving suggestions:
Serve the stew hot with some crusty bread or rice for a complete meal.
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Region: West African