Healthy and Light Fresh Unripe and Ripe Plantain Swallow

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plantain swallow

Healthy and Light Fresh Unripe and Ripe Plantain Swallow  Recipe

This low-calorie, heart-healthy meal of unripe plantain swallow draws every member of the family racing to the table. Finally, here is a skillful way to make children delight in  unripe plantains while blessing them with bone health and good digestion.

  • Total Time: 20mins
  • Yield: 2 1x

Ingredients

Scale

3    medium sized unripe plantains

1    medium sized ripe plantain (optional)

½ teaspoon palmkernel oil (optional)

4 tablespoons of water (divided)

Instructions

  1. Using a clean, soap-free sponge, scrub plantain back thoroughly.
  2. Slit the dark edges of the plantain at opposite sides, peel off the back and keep for refreshing plantain tea.
  3. Cut the plantain flesh into cubes and mix the ripe and unripe.
  4. Pour a handful into a blender and blend with 2 tablespoons of water.
  5. Add the remaining plantains to the existing puree in the blender and blend till a thick, creamy consistency.
  6. Blend the plantains in short bursts until they form a thick, light brown puree, and twirl in the blender.
  7. Pour the puree into a pot on medium heat and stir consistently with a spatula for 5 minutes when lumps begin to form.
  8. Attempting to break up the lumps, smear them from the puree’s centre to the pot’s body with the spatula.
  9. Repeat step 8 rigorously until all lumps have fused into one swallow and it is a darker shade.
  10. Sprinkle two spoons of water on the swallow and reduce to low heat on blue flames.
  11. Cover the pot and leave for two minutes, when the water has dried and the swallow is darker and cooked.
  12. Turn to give an even mix, then put off fire.
  13. Leave for  2-3 minutes to thicken.

Notes

  1. The thickness and smoothness of the blended plantain is key to having the swallow mouldable and lump free. 
  2. Using tablespoon of water is to aid the blender to blend easily. 
  3. If using frozen plantains, there is no need for water while blending, and it would make a darker and softer swallow than fresh plantains.
  • Author: Marybeth Ubanwa
  • Prep Time: 5
  • Cook Time: 15mins
  • Category: Swallow
  • Method: Cooking
  • Cuisine: African

Keywords: Healthy, Fresh Plantain, Unripe plantain, Ripe Plantain, Plantain Swallow

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