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.
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