FreeIbs Ibd
Boiled Plantains with Mild Stew
Boiled plantains served with a mild tomato and bell pepper stew, kept simple and low in spice.
Servings
2 plates
Prep
10 min
Cook
20 min
Plantains boil down soft and slightly sweet, and the stew that goes with them here stays deliberately mild — no chili, no strong spice, just tomato, bell pepper, and onion cooked down until it thickens.
Milder, less spiced versions of familiar dishes like this one are often easier to manage for people dealing with IBS or IBD, since heavy spice and heat can be triggering for a sensitive digestive system. It's comfort food with the volume turned down, not a compromise on flavor so much as a different way of building it.
Ingredients
- 2 ripe plantains — peeled
- 1 cup tomatoes — blended or chopped
- 1/2 cup bell pepper — chopped
- 1/2 cup onion — finely chopped
- 1 teaspoon olive oil — for cooking
- 1/4 teaspoon salt — to taste
- 1/8 teaspoon black pepper — freshly ground
Instructions
- 1Place peeled plantains in a large pot, cover with water, and bring to a boil.
- 2Reduce heat and simmer for 10–15 minutes until plantains are tender. Drain and set aside.
- 3Heat olive oil in a pan over medium heat. Sauté onions until translucent.
- 4Add blended tomatoes and chopped bell pepper. Cook for 5–7 minutes until stew thickens.
- 5Season with salt and black pepper. Serve the mild stew over boiled plantains.
Nutrition
280
Calories
3g
Protein
67g
Carbs
2g
Fat
6g
Fiber