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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.

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

  1. Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant.
  2. Add chopped tomato and cook for 2–3 minutes until soft.
  3. Add boiled beans, diced plantain, water or broth, black pepper, and smoked paprika.
  4. Cover and simmer for 15–20 minutes until plantain is tender and flavors combine.
  5. Stir gently to prevent beans from mashing completely.
  6. Garnish with fresh parsley or coriander before serving.