Vegan Moroccan Plantain Stew

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This vegan Moroccan plantain stew is a delicious and hearty dish that combines the flavors of North African spices with the sweetness of ripe plantains. It is traditionally consumed as a main course and is often served with couscous or bread. The stew is packed with nutrients and is perfect for a cozy dinner on a cold winter night.

Recipe Type:
Vegan

Prep Time:
15 mins

Cook Time:
30 mins

Total Time:
45 mins

Recipe Yield 35.30 oz
Number of Servings 4
Serving Size 8.83 oz

Ingredients

17.65 oz

Ripe Plantains

7.06 oz

onion

0.35 oz

garlic cloves

5.30 oz

Red Bell Pepper

14.12 oz

canned diced tomatoes

16.90 fl oz

vegetable broth

2 tsp

Ground Cumin

2 tsp

ground coriander

1 tsp

Ground Turmeric

1 tsp

Ground Cinnamon

1 tsp

ground ginger

1 tsp

ground paprika

0.5 tsp

ground cayenne pepper

1 tsp

Salt

0.5 tsp

Black pepper

0.71 oz

fresh cilantro

2 tbsp

Lemon juice

2 tbsp

Olive oil

3.38 fl oz

Water

Directions

Cut

Step 1

Peel and slice the plantains into 1-inch thick rounds.

5 mins
Prep Time
0 mins
Cook Time
Cut

Step 2

Chop the onion, garlic cloves, and red bell pepper.

5 mins
Prep Time
0 mins
Cook Time
Sautéing

Step 3

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until fragrant.

5 mins
Prep Time
5 mins
Cook Time
Stirring

Step 4

Add the red bell pepper, ground cumin, ground coriander, ground turmeric, ground cinnamon, ground ginger, ground paprika, ground cayenne pepper, salt, and black pepper to the pot. Stir well to combine.

5 mins
Prep Time
5 mins
Cook Time
Stirring

Step 5

Add the sliced plantains, canned diced tomatoes, vegetable broth, and water to the pot. Stir well to combine.

5 mins
Prep Time
15 mins
Cook Time
Simmering

Step 6

Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 15 minutes, or until the plantains are tender.

0 mins
Prep Time
15 mins
Cook Time
Stirring

Step 7

Stir in the fresh cilantro and lemon juice. Taste and adjust the seasoning if necessary.

5 mins
Prep Time
0 mins
Cook Time
Serving

Step 8

Serve the vegan Moroccan plantain stew hot, garnished with additional fresh cilantro if desired.

0 mins
Prep Time
0 mins
Cook Time

Nutrition Facts

Carbs (56%)
Protein (8%)
Fat (36%)

Fat:
10 g (90 kcal)

Protein:
5 g (20 kcal)

Carbohydrates:
35 g (140 kcal)

kcal
g
Calories 22.075 kcal 1.1%
Vitamin A 176.6 IU 19.62%
Monounsaturated Fat 0.4415 g 0%
Saturated Fat 0.1766 g 0.16%
Fat 0.883 g 0.63%
Carbohydrates 3.0905 g 0.62%
Sodium 52.98 mg 10.6%
Fibers 0.4415 g 1.16%
Sugars 0.883 g 0%
Protein 0.4415 g 0.52%
Vitamin C 3.532 mg 3.92%
Calcium 7.064 mg 1.41%
Iron 0.1766 mg 0.04%
Potassium 44.15 mg 8.83%
Alcohol 0 g 0%
Cholesterol 0 mg 0%
Lactose 0 g 0%
Vitamin B6 0 mg 0%
Vitamin B12 0 mcg 0%
Vitamin E 0.1766 mg 1.18%
Zinc 0.0883 mg 0.02%
Selenium 0.883 mcg 0.18%
Vitamin D 0 mcg 0%

Recipe Attributes

Seasonality Fall
Cuisines French Mediterranean Middle Eastern
Meal Type Breakfast Brunch Lunch Dinner Snack Supper
Nutritional Content Low Calorie High Protein Low Fat Low Carb High Fiber Low Sodium Sugar-Free High Vitamin C High Iron High Calcium
Kitchen Tools Blender
Difficulty Level Medium

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