Ingredients with Measurements:
- 2 ripe plantains, peeled and sliced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 can of diced tomatoes (14 oz)
- 1 can of black beans, drained and rinsed (15 oz)
- 1 cup of vegetable broth
- 2 cups of fresh spinach leaves
- 1 tsp of ground cumin
- 1 tsp of smoked paprika
- Salt and pepper to taste
- 2 tbsp of olive oil
Special equipment needed: None
Step-by-step instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until softened.
3. Add the sliced plantains and cook for 5-7 minutes until lightly browned.
4. Add the chopped bell peppers, cumin, smoked paprika, salt, and pepper. Stir well and cook for another 5 minutes.
5. Pour in the diced tomatoes and vegetable broth. Bring to a boil, then reduce the heat and let simmer for 10-15 minutes.
6. Add the black beans and spinach leaves. Stir well and cook for another 5 minutes until the spinach is wilted.
7. Taste and adjust seasoning if needed.
8. Serve hot.
30-40 minutes
Temperature: Medium heat
Serving size: 4-6 servings
Nutritional information:
- Calories: 240
- Fat: 6g
- Carbohydrates: 44g
- Fiber: 9g
- Protein: 7g
Substitutions for ingredients:
- You can use sweet potatoes instead of plantains.
- You can use any type of beans you like instead of black beans.
- You can use chicken or beef broth instead of vegetable broth.
Variations:
- Add some chopped carrots or celery for extra flavor and nutrition.
- Use different spices such as curry powder or chili powder for a different flavor profile.
- Add some cooked chicken or shrimp for a protein boost.
Tips and tricks:
- Make sure the plantains are ripe but not too soft.
- If you don't like spicy food, omit the smoked paprika or reduce the amount.
- You can use frozen spinach instead of fresh spinach.
Storage instructions:
- Store any leftovers 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 with some crusty bread on the side.
Garnishes:
- Top the stew with some chopped cilantro or parsley for a pop of color and flavor.
Pairings:
- Serve the stew with a side of rice or quinoa.
Suggested side dishes:
- A simple green salad or roasted vegetables would be a great side dish.
Troubleshooting advice:
- If the stew is too thick, add some more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the stew to an internal temperature of 165°F to ensure it's safe to eat.
Food history:
- Plantains are a staple food in many Latin American and African countries.
Flavor profiles:
- The stew has a sweet and savory flavor with a hint of smokiness from the paprika.
Serving suggestions:
- Serve the stew as a main dish for lunch or dinner.
Related Categories
Cooking Method: N/A
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Region: West African
Taste: Savory, Tangy, Earthy, Herbaceous, Spicy