Patacones con Hogao is a beloved Colombian dish that pairs crispy fried plantains with a savory, tomato-based sauce known as Hogao. This traditional meal can be enjoyed as a side dish, appetizer, or even a main course, making it a versatile option for various occasions. The plantains are fried to perfection, offering a delightful crunch and tender interior, while the Hogao sauce, infused with tomatoes, red bell peppers, and aromatic spices, enhances the plantains with its rich, complex flavors.
Patacones, also known as tostones, have deep roots in Latin American cuisine, particularly in Colombia. This dish reflects the country’s love for plantains, which are a staple in Colombian cuisine due to their versatility and unique flavor. Hogao, the sauce used in this dish, is a cornerstone of Colombian cooking, often used to add depth to a variety of dishes. The combination of these two elements showcases the richness of Colombian culinary traditions, blending simple ingredients into a dish that is both comforting and flavorful.
Ingredients:
- 4 green plantains
- 2 cups vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tomatoes, chopped
- 1 red bell pepper, chopped
- 1 tablespoon cumin
- 1 tablespoon paprika
- 1 tablespoon salt
- 1/2 tablespoon black pepper
- 1/2 cup water
- 1/4 cup cilantro, chopped
Instructions:
1. Prepare Plantains: Peel and cut the plantains into 1-inch thick rounds.
2. Fry Plantains: Heat vegetable oil in a large skillet over medium-high heat. Fry plantain rounds for 2-3 minutes on each side until golden brown. Remove with a slotted spoon and drain on paper towels.
3. Preheat Oven: Set oven to 375°F (190°C).
4. Make Hogao Sauce: In a separate skillet, heat a tablespoon of oil over medium heat. Sauté the chopped onion and minced garlic until translucent.
5. Add Vegetables: Stir in the chopped tomatoes, red bell pepper, cumin, paprika, salt, and black pepper. Cook until tomatoes start to break down.
6. Simmer Sauce: Pour in water and simmer for 5-7 minutes until vegetables are tender and the sauce thickens. Stir in chopped cilantro.
7. Flatten Plantains: Place fried plantains on a baking sheet. Flatten each round into discs using the bottom of a glass or small plate.
8. Bake: Bake flattened plantains for 10-12 minutes until crispy.
9. Serve: Transfer crispy plantains to a serving platter. Spoon Hogao sauce over the plantains and serve hot.
Note: Patacones con Hogao are best enjoyed fresh. Adjust the spiciness of the Hogao by modifying the amount of paprika and black pepper according to your preference.
Nutrition Value:
1. Green Plantains
- Calories: Approximately 215 calories (per plantain)
- Carbohydrates: 58 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin A and vitamin C
- Minerals: Rich in potassium and magnesium
- Nutritional Benefit: Green plantains provide a good source of complex carbohydrates and fiber, which support digestive health and provide sustained energy. They are also high in potassium, which helps maintain healthy blood pressure levels.
2. Vegetable Oil
- Calories: Approximately 240 calories (per tablespoon)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Varies depending on the type of oil; generally low in vitamins
- Minerals: Generally low in minerals
- Nutritional Benefit: Vegetable oil is high in unsaturated fats, which can be beneficial for heart health when consumed in moderation. However, it is calorie-dense and should be used sparingly to avoid excess calorie intake.
3. Onion
- Calories: Approximately 45 calories (per medium onion)
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains potassium and calcium
- Nutritional Benefit: Onions are rich in antioxidants and have anti-inflammatory properties. They support immune health and can help regulate blood sugar levels.
4. Garlic
- Calories: Approximately 4 calories (per clove)
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin C and B vitamins
- Minerals: Contains manganese and calcium
- Nutritional Benefit: Garlic has antimicrobial and anti-inflammatory properties. It is known to support heart health and immune function, and can help lower cholesterol levels.
5. Tomatoes
- Calories: Approximately 22 calories (per medium tomato)
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0.2 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomatoes are a great source of antioxidants, particularly lycopene, which has been linked to reduced risk of chronic diseases. They support skin health and immune function.
6. Red Bell Pepper
- Calories: Approximately 31 calories (per medium pepper)
- Carbohydrates: 7 grams
- Protein: 1 gram
- Fat: 0.3 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C, vitamin A, and vitamin B6
- Minerals: Contains potassium and folate
- Nutritional Benefit: Red bell peppers are high in antioxidants and vitamins, supporting eye health, immune function, and skin health. They also aid in reducing inflammation.
7. Cumin
- Calories: Approximately 8 calories (per teaspoon)
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin E and B vitamins
- Minerals: Rich in iron and manganese
- Nutritional Benefit: Cumin has antioxidant and digestive properties. It can support digestion and improve nutrient absorption, as well as contribute to overall health due to its high iron content.
8. Paprika
- Calories: Approximately 6 calories (per teaspoon)
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin A and vitamin E
- Minerals: Contains iron and potassium
- Nutritional Benefit: Paprika is rich in antioxidants, particularly vitamin A, which supports vision and immune health. It also has anti-inflammatory properties and can enhance the flavor of dishes without adding excessive calories.
9. Salt
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,300 milligrams (per teaspoon)
- Cholesterol: 0 milligrams
- Vitamins: Does not contain vitamins
- Minerals: Contains sodium
- Nutritional Benefit: Salt is essential for maintaining fluid balance and nerve function. However, excessive consumption can lead to health issues such as high blood pressure.
10. Black Pepper
- Calories: Approximately 6 calories (per teaspoon)
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.1 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin K
- Minerals: Contains manganese and iron
- Nutritional Benefit: Black pepper has antioxidant properties and can aid in digestion. It also enhances the bioavailability of certain nutrients, making them easier for the body to absorb.
11. Water
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Does not contain vitamins
- Minerals: Does not contain significant minerals
- Nutritional Benefit: Water is essential for hydration, regulating body temperature, and maintaining overall bodily functions.
12. Cilantro
- Calories: Approximately 1 calorie (per tablespoon)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin A, vitamin C, and vitamin K
- Minerals: Contains calcium and potassium
- Nutritional Benefit: Cilantro is rich in antioxidants and essential vitamins. It supports digestion, provides anti-inflammatory benefits, and helps detoxify the body.
Comments