Plantains are a staple across Africa. Every household uses them in one form or another. In fact, it might be safe to say they’re eaten every week in almost every home due to the variety of recipes that can be made with them, ripe or unripe. In order to get the most out of them, you must know the variety of ways in which to use them as part of a healthy diet.
Benefits
Rich in nutrients: One cup of baked ripe plantain contains vitamin C (25%), vitamin B6 (17%), magnesium (14%), potassium (14%) and vitamin A (7%) of the recommended daily value.
Improves digestion: The fiber in this food can help promote healthy digestion and prevent constipation.
Benefits to heart health: Their high potassium content may help regulate blood pressure and improve heart health.
Anti-inflammatory properties: Plantains contain antioxidants that can possibly help reduce inflammation in the body.
Gluten-free: They are naturally gluten-free and this makes them a suitable option for those with celiac disease or gluten intolerance.
Versatile food: They can be used in a variety of dishes, from sweet to savory, making them a versatile addition to any diet.
African dishes made with plantains
Many African dishes incorporate plantains as a main ingredient. We’ve provided a list of foods from different parts of Africa for inspiration.
Pottage (West Africa): This dish is a thick stew made with ripe plantains, palm oil, spices, and sometimes meat or fish.
Porridge (West Africa): A breakfast dish made by boiling ripe plantains. It is then mashed with spices, sugar, and sometimes milk.
Fufu (West and Central Africa): A staple dish made by boiling green plantains, mashing them until smooth. It can be served as a side dish with soup or stew.
Kelewele (Ghana): A side dish made from diced ripe plantains mixed with pepper, ginger and other spices and fried.
Plantain Buns (South Africa and West Africa): Sweet buns made with a mixture of mashed ripe plantains and flour. They’re often served as a snack or dessert.
Roasted or Fried (West Africa): Ripe ones are roasted or fried in this case and eaten with beans stew or groundnuts.
These dishes vary in flavor and preparation. However, they all showcase the versatility and deliciousness of plantains in African cuisine.