Heart-Healthy Plantain Soup

If plantains are new for you, this plantain soup may be a good place to start. It’s easy to make, and you can make it ahead of time and freeze it. It has a blend of flavors and is mildly sweet, very savory, and as spicy as you want it to be.  

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This plantain soup is also healthy and good for weight loss, since it’s high in fiber and has vitamin C, potassium, and magnesium. The carrot adds beta-carotene, and the olive oil has heart-healthy monounsaturated fats. It’s especially filling because plantains have a type of starch called resistant starch, which helps stabilize blood sugar. They look like unripe bananas, and are widely available year-round at large supermarkets. 

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For a balanced meal, serve your soup with a source of lean protein like grilled chicken or fish. A vegan option is to add canned, drained garbanzo beans or black beans to the soup near the end of cooking. For extra vegetables, wilt in some spinach leaves in the last 5-10 minutes of cooking. 

Recipe for Heart-Healthy Plantain Soup

Makes 4 servings

Ingredients: 

• 1/4 cup extra virgin olive oil
• 1 onion, chopped
• 1 carrot, chopped
• 2 stalks of celery, thinly sliced
• 1-4 garlic cloves, minced
• 4 cups of low-sodium chicken or vegetable broth
• 2 large green plantains, sliced into 1 inch pieces
• 1 bay leaf
• (Optional) ½ teaspoon of cumin 
• (Optional) red pepper flakes or chopped jalapeno to taste
• Salt and pepper to taste
• ½ cup of fresh cilantro, chopped
• 1 lime, sliced

Instructions: 

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, carrot, and celery, and cook until the onions are soft, about 4-5 minutes
3. Add the garlic and cook for another 1-2 minutes, or until the garlic is fragrant.
4. Add the broth and bring to a boil. Stir in the plantains and bay leaf and boil. Lower to a simmer, cover the pot, and cook for 30-40 minutes, stirring occasionally, until the plantains are thoroughly cooked.
5. Add the salt, pepper, and cilantro and continue to cook for 5-10 minutes. 
6. For a smooth soup, use an immersion blender or blender to puree the soup. For a slightly chunky soup, skip this step. 
7. Cook for 10 more minutes. Serve with lime slices and the remaining extra-virgin olive oil, if desired

Nutrition information per serving: 270 calories; 15 grams of fat; 2 grams saturated fat; 5 mg cholesterol; 450 mg sodium; 34 grams carbohydrates; 3 grams fiber; 9 grams of sugar; 3 grams protein

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