While not nearly as sweet as bananas, plantains do have a sweet flavor. In this soup we keep that sweetness at bay by using firm plantains with green skins rather than riper brown-skinned ones--the sugars will have not yet developed, so the fruit will add starchy body to the soup without too much sweetness.

Recipe by Cooking Light October 2014


Credit: Jennifer Causey; Styling: Missie Neville Crawford

Recipe Summary

30 mins
1 hr 25 mins
Serves 8 (serving size: 1 1/2 cups)


Ingredient Checklist


Instructions Checklist
  • Heat a large Dutch oven over high heat. Add 1 tablespoon oil; swirl to coat. Sprinkle beef with 1/2 teaspoon salt and pepper. Add half of beef to pan; cook 4 minutes, browning on all sides. Remove from pan. Repeat procedure with remaining 1 tablespoon oil and beef.

  • Reduce heat to medium. Add onion and garlic; cook 3 minutes or until soft, scraping pan to loosen browned bits. Add 2 teaspoons mustard seeds, coriander, and cumin; cook 1 minute. Stir in remaining 1 teaspoon salt, beef, sweet potato, stock, and tomatoes; stir to break up tomatoes. Cover; bring to a boil. Reduce heat to medium-low; simmer 25 minutes. Stir in okra and plantain; simmer an additional 25 minutes. Stir in remaining 1 teaspoon mustard seeds and fresh cilantro.

Nutrition Facts

287 calories; fat 7.6g; saturated fat 1.9g; mono fat 4g; poly fat 0.6g; protein 23g; carbohydrates 31g; fiber 5g; cholesterol 55mg; iron 3mg; sodium 628mg; calcium 88mg.