Siirry sisältöön
Forkin
BreakfastBrunchMain Course

Eto (Ghanaian Mashed Plantain)

A traditional Ghanaian breakfast made from ripe plantains boiled and mashed with seasoned red palm oil and onions. This simple, savory, and hearty dish is typically garnished with roasted peanuts and a hard-boiled egg for a complete meal.

Alkuperäinen resepti: Forkin

Kokonaisaika
30 min
Annoksia
2
Vaikeustaso
Helppo
Annosta kohti
749 kcal
KasvisruokaGluteeniton

Allergeenitiedot: saattaa sisältää seuraavia: kananmunat ja maapähkinät. Tarkista aina ainesosien pakkaukset, jos sinulla on allergia.

Eto (Ghanaian Mashed Plantain)

Esivalmistelut

Ainesosat

Ainesosat

  • 2 kplripe plantain, peeled and cut into 2-inch chunks
  • 60 mlred palm oil
  • 0,5 kplyellow onion, finely chopped
  • 0,75 tlsalt
  • 0,25 tlblack pepper, freshly ground

garnish

  • 2 rklroasted peanut, roughly crushed
  • 2 kplegg, hard-boiled(valinnainen)

Välineet

potato masher or fork · large bowl · small saucepan · cutting board · knife · medium pot

Valmistusohje

Vaihe vaiheelta

  1. 1

    If using the optional eggs, place them in a small pot, cover with cold water, bring to a boil and cook for 10 minutes. Set aside.

    Noin 12 min

    Kokin vinkki: Placing boiled eggs in an ice bath makes them easier to peel.

  2. 2

    Place the plantain chunks in a medium pot and add enough water to cover them completely. Add a large pinch of the salt.

    Noin 2 min

  3. 3

    Bring the plantains to a boil and cook over medium-high heat until they are very soft and easily pierced with a fork, about 15-20 minutes.

    Noin 18 min

    Kokin vinkki: Riper plantains will cook faster than greener ones.

  4. 4

    While the plantains cook, heat the red palm oil in a small saucepan over medium heat. Add the chopped onion and sauté until soft and fragrant, about 5-7 minutes.

    Noin 7 min

    Kokin vinkki: Be careful not to let the oil get too hot or it will smoke.

  5. 5

    Once tender, drain the plantains thoroughly, discarding the cooking water.

    Noin 1 min

  6. 6

    In a large bowl, mash the hot plantains with a fork or potato masher until you reach your desired consistency, either smooth or slightly chunky.

    Noin 3 min

    Kokin vinkki: Mashing the plantains while they are still hot makes the process much easier.

  7. 7

    Pour the hot palm oil and onion mixture over the mashed plantains. Add the remaining salt and the black pepper.

    Noin 1 min

  8. 8

    Stir everything together until the oil is fully incorporated and the mash has a uniform color.

    Noin 1 min

  9. 9

    Serve the eto warm, topped with the crushed peanuts and the halved hard-boiled eggs, if using.

    Noin 2 min

Annosta kohti

Ravintoarvot

67%Pisteet
Kalorit
749,3kcal
Proteiini
14,1g
Hiilihydraatit
86,7g
Rasva
43,9g
Kuitu
7,9g
Sokeri
40,2g

Arvio perustuu reseptin ainesosamääriin. Arvot voivat vaihdella tuotemerkkien ja korvaavien ainesosien mukaan.

Säilytä hyvänä

Säilytys

Store leftovers in an airtight container in the refrigerator.

Uudelleenlämmitys

Gently reheat in a microwave or on the stovetop, adding a splash of water if it seems dry.