Plantain & Beans Pottage for Hypertension

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.