Discover the delightful flavors of Sankara, a traditional dish made from tender boiled plantains. Often paired with succulent meat or fish, this recipe offers a satisfying and nutritious meal perfect for any occasion. Learn how to prepare Sankara step-by-step and elevate your dining experience with this flavorful plantain dish.

Ingredients:

- 4 ripe plantains

- 1 lb (450 g) meat (beef or chicken) or 2 fillets of fish (optional)

- 1 tablespoon vegetable oil

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, chopped

- 1 tomato, chopped

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 2 cups water or broth

- Fresh parsley or cilantro for garnish

Instructions:

Prepare the Plantains:

  - Peel the plantains and cut them into thick slices.

  - Boil a large pot of water with a pinch of salt.

  - Add the plantain slices to the boiling water and cook for about 15-20 minutes, or until tender. Drain and set aside.

Cook the Meat or Fish:

  - Heat the vegetable oil in a large skillet over medium heat.

  - Add the chopped onion and minced garlic. Sauté until softened and fragrant.

  - Add the bell pepper and tomato. Cook for another 5 minutes.

  - Season with paprika, ground cumin, salt, and black pepper.

  - Add the meat or fish to the skillet. Cook until the meat is fully cooked or the fish is tender and flakes easily, about 10-15 minutes.

Combine and Serve:

  - Gently fold the boiled plantains into the skillet with the meat or fish mixture.

  - Pour in the water or broth and let it simmer for 5-10 minutes, allowing the flavors to meld.

  - Garnish with fresh parsley or cilantro before serving.

Enjoy your Sankara with a side of your favorite vegetables or a simple salad.

Nutritional Values

Plantains

- Calories: 122

- Carbohydrates: 31 grams

- Protein: 1.3 grams

- Fat: 0.3 grams

- Fiber: 2.3 grams

- Vitamin C: 18.4 mg

- Potassium: 499 mg

- Magnesium: 37 mg

Benefits:

- High in Carbohydrates: Provides a good source of energy.

- Rich in Fiber: Aids in digestion and helps maintain a healthy gut.

- Contains Essential Vitamins and Minerals: Vitamin C supports the immune system, while potassium helps maintain proper blood pressure levels.

Meat (Beef or Chicken) or Fish

Beef (Ground, Cooked):

 - Calories: 250

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 17 grams

 - Saturated Fat: 7 grams

 - Iron: 2.6 mg

Chicken (Cooked Breast):

 - Calories: 165

 - Carbohydrates: 0 grams

 - Protein: 31 grams

 - Fat: 3.6 grams

 - Saturated Fat: 1 gram

 - Iron: 0.9 mg

Fish (Varies by Type, e.g., Salmon):

 - Calories: 206

 - Carbohydrates: 0 grams

 - Protein: 22 grams

 - Fat: 13 grams

 - Saturated Fat: 3 grams

 - Iron: 0.9 mg

Benefits:

- Beef: High in protein, essential for muscle repair and growth, and rich in iron, which supports healthy blood function.

- Chicken: Lean protein source that helps build and repair tissues, with lower fat content compared to red meat.

-Fish: Provides healthy omega-3 fatty acids, which support heart health and brain function.

Vegetable Oil

- Calories: 120

- Carbohydrates: 0 grams

- Protein: 0 grams

- Fat: 14 grams

 - Saturated Fat: 1.4 grams

 - Unsaturated Fat: 12.6 grams

Benefits:

- Provides Essential Fatty Acids: Supports cell structure and brain health.

- Enhances Flavor: Adds richness and improves the texture of dishes.

- Cooking Quality: Helps in better heat distribution and prevents sticking.

Onion

- Calories: 40

- Carbohydrates: 9 grams

- Protein: 1 gram

- Fat: 0.1 grams

- Fiber: 1.7 grams

- Vitamin C: 8.1 mg

- Potassium: 146 mg

Benefits:

- Rich in Antioxidants: Contains compounds that have anti-inflammatory and anti-cancer properties.

- Supports Immune Health: Vitamin C helps in boosting the immune system.

Garlic

- Calories: 149

- Carbohydrates: 33 grams

- Protein: 6.4 grams

- Fat: 0.5 grams

- Fiber: 2.1 grams

- Vitamin C: 31 mg

- Potassium: 401 mg

Benefits:

- Rich in Allicin: Known for its anti-inflammatory, antioxidant, and antimicrobial properties.

- Supports Cardiovascular Health: Can help lower blood pressure and cholesterol levels.

Bell Pepper

- Calories: 20

- Carbohydrates: 6 grams

- Protein: 1 gram

- Fat: 0.2 grams

- Fiber: 2.1 grams

- Vitamin C: 80.4 mg

- Potassium: 211 mg

Benefits:

- High in Vitamin C: Supports the immune system and aids in collagen production.

- Rich in Antioxidants: Contains various compounds that may help reduce inflammation and protect against chronic diseases.

Tomato

- Calories: 18

- Carbohydrates: 3.9 grams

- Protein: 0.9 grams

- Fat: 0.2 grams

- Fiber: 1.2 grams

- Vitamin C: 14 mg

- Potassium: 237 mg

Benefits:

- Rich in Lycopene: An antioxidant that may help reduce the risk of certain cancers and heart disease.

- Supports Skin Health: Vitamin C helps in skin repair and maintenance.

Paprika

- Calories: 282

- Carbohydrates: 54 grams

- Protein: 14 grams

- Fat: 12 grams

- Fiber: 14 grams

- Vitamin C: 140 mg

- Potassium: 2600 mg

Benefits:

- Rich in Antioxidants: Contains compounds that help fight inflammation and oxidative stress.

- Supports Metabolism: Contains vitamins and minerals that are essential for metabolic processes.

Ground Cumin

- Calories: 375

- Carbohydrates: 44 grams

- Protein: 18 grams

- Fat: 22 grams

- Fiber: 11 grams

- Vitamin C: 7.7 mg

- Iron: 66.4 mg

Benefits:

- Supports Digestion: Known to improve digestion and reduce symptoms of indigestion.

- Rich in Iron: Essential for healthy blood and energy levels.

Salt

- Calories: 0

- Sodium: 38,758 mg

Benefits:

- Flavor Enhancement: Enhances the taste of dishes.

- Electrolyte Balance: Helps in maintaining fluid balance and nerve function.

Water or Broth

Water:

 - Calories: 0

 - Carbohydrates: 0

 - Protein: 0

 - Fat: 0

 - Fiber: 0

Broth (varies by type):

 - Calories: 10-30

 - Carbohydrates: 1-5 grams

 - Protein: 1-5 grams

 - Fat: 0-2 grams

Benefits:

- Water: Essential for hydration and overall bodily functions.

- Broth: Can provide additional nutrients and flavors, and may support joint health if made from bones.

Fresh Parsley or Cilantro

Parsley:

 - Calories: 36

 - Carbohydrates: 6 grams

 - Protein: 3 grams

 - Fat: 0.8 grams

 - Fiber: 3.3 grams

 - Vitamin C: 133 mg

 - Vitamin K: 1640 mcg

Cilantro:

 - Calories: 23

 - Carbohydrates: 4 grams

 - Protein: 2 grams

 - Fat: 0.5 grams

 - Fiber: 3.3 grams

 - Vitamin C: 27 mg

 - Vitamin K: 310 mcg

Benefits:

- Parsley: High in vitamins C and K, which support immune health and bone health.

- Cilantro: Rich in antioxidants and supports digestion and detoxification.