Low-Calorie • Gluten-Free

Active 20 min

Total 50 min

Plantain Soup (Sopa de Platanos)

Plantains are a starchier, less-sweet cousin to the banana. They’re the star ingredient in this Puerto Rican soup and also help to thicken it as the soup simmers. The flavors are simple so the quality of the broth you use is especially important.

• 3 green plantains, peeled (see Tip)
• 1 teaspoon extra-virgin olive oil
• 2 cloves garlic, minced
• ½ cup finely chopped fresh cilantro, divided
• 8 cups low-sodium chicken broth
• 1½ cups water
• 1 teaspoon salt
• Ground pepper to taste
• 8 teaspoons finely shredded Parmesan cheese
• 8 lime wedges

1. Shred plantains using the large holes of a box grater.

2. Heat oil in a large saucepan over medium heat. Add garlic and ¼ cup cilantro; cook, stirring, until the garlic is softened, 1 to 2 minutes. Add broth and water and bring to a boil. Stir in the shredded plantain and reduce heat to a simmer. Simmer until the plantain is tender and the soup is thickened, 25 to 30 minutes.

3. Stir in the remaining ¼ cup cilantro and season with salt and pepper. Sprinkle each serving with 1 teaspoon Parmesan and garnish with a lime wedge.

Serves 8: about 1 cup each

Calories 134 | Fat 3g (sat 1g) | Cholesterol 1mg | Carbs 25g | Total sugars 10g (added 0g) | Protein 6g | Fiber 2g | Sodium 396mg | Potassium 552mg.

Nutrition bonus: Vitamin C (21% daily value).

Plantains are usually sold underripe with green-yellow skin—just what you’ll need for this recipe. Find them at large supermarkets or Latin 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.