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Plantain Soup (Sopa de Platanos)

:  September/October 2007

Your rating: None Average: 4 (17 votes)

Shredded plantains and fresh cilantro combine in a refreshing Puerto Rican soup.


READER'S COMMENT:
"This soup is delicious, I like to put the plantain in the blender machine and then cook that mixture, it comes out like a cream, it's really delicious and is great for weight loss because is low and calories. Try it! :) "
Plantain Soup (Sopa de Platanos) Recipe

Makes: 8 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 3 green plantains, peeled (see Tip)
  • 1 teaspoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/2 cup finely chopped fresh cilantro, divided
  • 8 cups reduced-sodium chicken broth
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 teaspoons finely shredded Parmesan cheese
  • 8 lime wedges

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Preparation

  1. Shred plantains using the large holes of a box grater.
  2. Heat oil in a large saucepan over medium heat. Add garlic and 1/4 cup cilantro; cook, stirring, until the garlic is softened, 1 to 2 minutes. Add broth and water and bring to a boil. Stir in plantains and reduce heat to a simmer. Simmer until the plantains are tender and the soup is thickened, 25 to 30 minutes. Stir in the remaining 1/4 cup cilantro and season with salt and pepper. Sprinkle each serving with 1 teaspoon Parmesan cheese and garnish with a lime wedge.

Tips & Notes

  • Tip: Plantains are usually sold underripe with green-yellow skin—just what you'll need for this recipe. (A ripe plantain, with black-yellow skin, should not be used instead.) Find them at large supermarkets or Hispanic markets. To peel an unripe plantain, slice off both ends and cut into 3-inch lengths. Using the tip of a paring knife, cut 4 lengthwise slits along each piece. Soak in ice water for 3 to 5 minutes to loosen the skin. Remove from the water and peel.

Nutrition

Per serving: 121 calories; 2 g fat ( 1 g sat , 1 g mono ); 6 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 315 mg sodium; 346 mg potassium.

Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 fruit


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Recipe Categories

Ethnic/Regional
Latin American
Central/South American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
8 or more
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Type of Dish
Soups/stews
Publication
September/October 2007
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