Hello again, plantain lovers! Welcome to Week 3 of our series. If you’ve been with me since the beginning, you’ve watched plantain transform from a breakfast muffin star to a salad superstar. This week, we’re slowing things down. We’re making comfort food.
But not the kind that leaves you feeling heavy and ready for a nap. This is nourishing comfort food , the kind that wraps you up in a warm hug from the inside out. We’re talking about a hearty, one-pot Plantain and Lentil Stew, packed with protein, fiber, and deep, savory-sweet flavor.
This dish is for those days when the rain is tapping on your window, when you’re tired but still want a meal that truly feeds your soul and body. It’s simple, it’s wholesome, and it proves that the most satisfying meals often come from just one pot.
Why This Stew Is A Powerhouse
This isn’t just any stew. It’s a clever, delicious way to get a powerhouse of nutrients into one bowl:
Lentils are a fantastic source of plant-based protein and iron, keeping you full and energized.
Plantains, especially when used semi-ripe, add complex carbs and potassium for sustained energy and heart health.
Leafy Greens (like spinach or ugu) blend in effortlessly, adding vitamins and minerals without compromising taste.
One-Pot Wonder means easier cooking and even easier cleanup.
It’s a complete, balanced meal that is as good for you as it is comforting.
Recipe: One-Pot Plantain & Lentil Stew
Ingredients:
2 semi-ripe plantains (firm yellow), peeled and cut into chunks
1 cup brown or green lentils, rinsed
1 onion, finely chopped
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1 red bell pepper, chopped
1 (400g) can of chopped tomatoes
4 cups vegetable or chicken stock
2 cups fresh spinach or chopped ugu leaves
2 tbsp palm oil or olive oil
1 tsp ground turmeric
1 tsp paprika (or cayenne for heat)
Salt and black pepper to taste
Fresh cilantro or parsley for garnish (optional)
Instructions:
Sauté the Aromatics: In a large pot, heat the oil over medium heat. Add the onions and sauté until soft and translucent. Add the garlic, ginger, and bell pepper, and cook for another 2 minutes until fragrant.
Spice It Up: Stir in the turmeric and paprika, and cook for 30 seconds to release their flavors.
Build the Stew: Add the chopped tomatoes, rinsed lentils, plantain chunks, and stock to the pot. Give everything a good stir.
Simmer to Perfection: Bring the stew to a boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes, or until the lentils are tender and the plantains are soft.
Finish with Greens: Stir in the spinach or ugu leaves and cook for just 2-3 more minutes until wilted. Season generously with salt and black pepper.
Serve: Ladle the stew into bowls. Garnish with fresh herbs if you like. Perfect on its own or with a side of whole-grain bread for dipping.
Nutritional Value (Per Serving – Approximate):
Calories: 380 – 420
Protein: 18 – 20g
Carbohydrates: 65 – 70g
Fiber: 15 – 18g
Fat: 6 – 8g
Why You’ll Love It:
Ultimate Comfort: Deep, savory, and incredibly satisfying.
Meal Prep Hero: Tastes even better the next day as the flavors meld together.
Family-Friendly: A hearty, healthy stew everyone will enjoy.
Wholesome & Clean: Packed with whole food ingredients and no processed junk.
