Tanzanian Plantain Soup

Ingredients

• 4 ripe plantains, peeled and sliced (about 500g) 4 ripe plantains, peeled and sliced (about 500g)
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon ground turmeric 1 teaspoon ground turmeric
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon salt 1 teaspoon salt
• 1/2 teaspoon black pepper 1/2 teaspoon black pepper
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• Fresh cilantro or parsley, for garnish Fresh cilantro or parsley, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 10g, 8g
• Carbohydrates (total, sugars): 40g, 20g
• Protein: 3g
• Fiber: 5g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat some oil over medium heat. Add the chopped onion and minced garlic, and sauté until they turn golden brown.
2. 2.
   Add the sliced plantains to the pot and cook for a few minutes until they start to soften.
3. 3.
   Stir in the ground cumin, coriander, turmeric, paprika, salt, and black pepper. Cook for another minute to allow the spices to release their flavors.
4. 4.
   Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 15-20 minutes, or until the plantains are tender.
5. 5.
   Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
6. 6.
   Return the soup to the pot and stir in the coconut milk. Heat the soup gently until warmed through.
7. 7.
   Serve the Tanzanian Plantain Soup hot, garnished with fresh cilantro or parsley.

Treat your ingredients with care...

• Plantains — Choose ripe plantains with yellow skin and some black spots. They should be firm but not overly ripe for the best texture and flavor.

Tips & Tricks

• For a spicier kick, add a pinch of cayenne pepper or chili flakes to the soup.
• Adjust the consistency of the soup by adding more vegetable broth if desired.
• Serve the soup with a squeeze of fresh lime juice for a tangy twist.
• Experiment with different garnishes such as toasted coconut flakes or chopped peanuts for added texture.
• Leftovers can be stored in the refrigerator for up to 3 days and reheated before serving.

Serving advice

Serve the Tanzanian Plantain Soup as a comforting and satisfying main course. Accompany it with a side of crusty bread or steamed rice to complete the meal.

Presentation advice

When serving the Tanzanian Plantain Soup, ladle it into bowls and garnish each serving with a sprig of fresh cilantro or parsley. The vibrant green herbs will add a pop of color to the creamy soup, making it visually appealing.