Boiled plantains with stew
Boiled plantains with stew is a hearty and flavorful staple dish commonly found across West African countries like Nigeria, Ghana, and Cameroon. It typically consists of ripe or unripe plantains boiled until tender, served alongside a rich, savory stew made with tomatoes, onions, peppers, and a protein such as fish, chicken, or beef, often cooked with palm oil or vegetable oil.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the plantains, which provide sustained energy, and offers a good balance of protein and fats from the stew's meat or fish and cooking oils. A typical serving can range from 400 to 600 calories, delivering key nutrients like potassium, vitamin C, and fiber, depending on the stew's ingredients.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 60 g |
| Fat | 10 g |
| Fiber | 7 g |
| Sugar | 12 g |
| Sodium | 450 mg |
| Potassium | 800 mg |
| Vitamin C | 30 mg |
| Vitamin A | 250 mcg |
| Vitamin B6 | 0.4 mg |
| Magnesium | 70 mg |
| Iron | 3.5 mg |
| Calcium | 50 mg |
| Phosphorus | 120 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a cornerstone of West African home cooking, often served during family meals and celebrations, reflecting the region's agricultural abundance. Nutritionally, the combination of plantains and a protein-rich stew creates a complete meal that supports energy needs and is adaptable to various dietary preferences, from vegan versions with beans to meat-heavy variations.
