Pigeon Pea Soup with Plantain Dumplings

1
(0) 0 Reviews
Prep Time
30
min.
Total Time
50
min.
Servings

9 servings

This savory pigeon pea soup tastes wonderful with our garlicky plantain dumplings. Read on for the recipe—and for plantain how-to tips, too.

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What You Need

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Make It

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  • Mix plantains and 1/3 of the garlic until mixture forms soft dough. Roll into 18 balls, using about 1 Tbsp. of the plantain mixture for each.
  • Heat oil in 8-qt. stockpot on medium heat. Add onions, peppers, 1/3 cup cilantro and remaining garlic; cook 5 min., stirring constantly. Stir in peas and tomato sauce; cook 1 min. Add water and bouillon; stir. Bring to boil. Add squash and plantain balls; cook 10 min.
  • Add rice, ham and olives; stir. Simmer on medium-low heat 15 min. or until rice is tender. Serve topped with remaining cilantro.

Green Plantains

Green plantains are not to be confused with green bananas. Plantains are longer than green bananas, and have a sweeter flavor when cooked. Look for plantains in the produce section at Latin grocery stores.

Note

Use the finest side of a cheese grater to finely shred the plantains. When shaping the plantain balls, be sure to roll the balls into compact balls to prevent them from falling apart when cooked.

How to Peel the Plantains

Before peeling the plantains, soak them in warm water for about 15 min. Then, cut both ends off each plantain before cutting a lengthwise slit in the peel. Release the peel with your fingers by starting at the slit and working your way around the plantain. Dry plantain completely before shredding.

Servings

  • 9 servings

Healthy Living

  • Low fat
  • Good source of fiber
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 2-1/2 Carb Choice

Diet Exchange

  • 2-1/2 Starch
  • 1/2 Fat

Nutrition Bonus

This low-fat soup is a good source of fiber from the pigeon peas. As an added bonus, it's also rich in vitamin A from the squash.

Nutritional Information

Serving Size 9 servings
AMOUNT PER SERVING
Calories 210
% Daily Value
Total fat 3.5g
Saturated fat 0.5g
Cholesterol 5mg
Sodium 770mg
Carbohydrate 39g
Dietary fiber 7g
Sugars 8g
Protein 9g
   
Vitamin A 80 %DV
Vitamin C 25 %DV
Calcium 8 %DV
Iron 10 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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