Plantain & Beans Pottage for Hypertension
A hearty beans and plantain pottage simmered with tomato and garlic, seasoned light for a heart-healthy, lower-sodium meal.
Plantain and beans is a pairing that shows up across a lot of West African kitchens, and this version keeps the seasoning list short — onion, garlic, tomato, black pepper, and a little smoked paprika.
Beans bring both fiber and potassium to the pot, two things that show up regularly in conversations about hypertension-friendly eating, and unripe plantain adds a starchy, less-sweet counterpart that holds its shape well through the simmer. The recipe uses low-sodium broth and leaves salt out of the ingredient list entirely, leaning on the aromatics instead — which fits its heart-healthy and high-blood-pressure tags directly. Stirring gently toward the end keeps the beans from breaking down into mush.
Simmer until the plantain is fork-tender but still holding together, and finish with fresh parsley or coriander for a bit of brightness.
Ingredients
- 1 cup black-eyed peas or kidney beans — soaked overnight and boiled
- 1 medium unripe plantain — peeled and diced
- 1 medium onion — chopped
- 2 cloves garlic — minced
- 1 medium tomato — chopped
- 1 tablespoon olive oil
- 2 cups water or low-sodium vegetable broth
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika — optional
- Fresh parsley or coriander for garnish
Instructions
- 1Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant.
- 2Add chopped tomato and cook for 2–3 minutes until soft.
- 3Add boiled beans, diced plantain, water or broth, black pepper, and smoked paprika.
- 4Cover and simmer for 15–20 minutes until plantain is tender and flavors combine.
- 5Stir gently to prevent beans from mashing completely.
- 6Garnish with fresh parsley or coriander before serving.