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Unripe Plantain Porridge for Diabetics

Unripe Plantain Porridge prepared specifically for people managing diabetes or blood sugar levels is one of the most important health dishes in Nigerian cooking. Completely green, unripe plantains have a significantly lower glycaemic index than ripe or semi-ripe plantains — their natural sugars have not yet developed, and the resistant starch they contain provides slow, sustained energy release without the blood sugar spikes associated with ripe plantains, white rice or proce

Unripe Plantain Porridge for Diabetics, Nigerian cooking

Ingredients

  • 4 big completely green unripe plantains, peeled and cut into thick rounds
  • 3 big ripe tomatoes, blended
  • 2 Tatashe (red bell peppers), blended
  • 2 Atarodo (hot chilli peppers), blended
  • 1 big onion, sliced
  • 3 cooking spoons of palm oil
  • 2 big handfuls of smoked fish (panla), soaked and deboned
  • 1 big handful of stockfish, soaked
  • 3 big handfuls of ground dried crayfish
  • 3 big handfuls of fresh spinach or ugwu leaves, chopped
  • 3 seasoning cubes (Knorr), crushed
  • Salt to taste
  • 3 glasses of water

Method

  1. 01

    Peeling the Green Plantains. Peeling green plantains requires more effort than ripe ones — the skin is very tight. Score the skin deeply lengthwise in 2 to 3 places. Soak in cold water for 5 minutes to loosen the skin. Peel and cut into thick rounds.

  2. 02

    Frying the Pepper Base. Heat palm oil in a wide pot over medium heat. Add sliced onion and fry 2 minutes. Add blended tomatoes, Tatashe and Atarodo. Fry for 15 to 20 minutes until deeply cooked and oil floats on top.

  3. 03

    Building the Healthy Broth. Add soaked smoked fish, stockfish and ground crayfish. Add seasoning cubes and salt. Add 3 glasses of water. Stir and bring to a simmer. Cook 8 minutes.

  4. 04

    Cooking the Green Plantain. Add the green plantain rounds. Stir to coat. Cover and cook on medium heat for 30 to 35 minutes — green plantains take significantly longer than ripe ones. Stir occasionally. The plantains are done when completely tender throughout when pierced.

  5. 05

    Adding Vegetables and Finishing. Add chopped spinach or ugwu. Stir through. Cook 5 minutes. Taste and adjust all seasonings. Serve hot.

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