Unripe Plantain Amala or swallow or green plantain fufu is a very common and it is better for the people with diabetes in the sense of the nutrition it provides compare to yam flour (amala isu) either white or black.
According to the wikipedia plantain contains
Plantain is 32% carbohydreates with 2% dietary fibre and 15% sugars, 1% protein, 0.4% fat, and 65% water, supplying 122 calories in a 100-gram serving (table). Raw plantain is an excellent source (20% or higher of the Daily Value, DV) of vitamin B6 (23% DV) and vitamin C (22% DV), and a good source (10-19% DV) of magnesium and potassium). Containing little beta-carotene (457 micrograms per 100 grams)
Other fufu or swallow like pounded yam, amala isu are higher in carbohydrate and failed in other nutrients plantain swallow provides. This recipe requires green plantain and small water to make it, the quantity of water you will use depends on the size of the plantain and how soft you want your swallow to be.
During the blending process make sure you use as little water as possible so you can get your desired end result. Unripe plantain amala can be eaten with any soup of your choice. I will link below some of the soup recipes you might want to try that go well with green plantain amala.
You might want to try;
Egusi Soup Without Oil (Melon Soup Without Oil)
Oil-less Okra With Spinach Soup
Kale Efo Riro (Nigerian Kale Soup)
Egusi Ijebu Soup (Melon Soup Without Vegetable)
Efo Riro (Nigerian Spinach Stew)
You can make your plantain flour at home and it is very easy; all you need is the sun to dry thinly sliced plantain then blend and sieve.
- 2 Green plantains peel, and into chunks
- ¾ Cup Cold water or more
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Cut off the tips of the plantains (both sides)
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Make a slit down on the plantain and use your thumb to peel off the peel.
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Cut the plantain into chunks or big slices repeat the process with the second plantain.
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Add to a clean blender and blend, slowly add water start with about a ¼ cup of water then increase as you blend. The size of the plantains will determine the quantity of water needed but make sure you only add water to aid blending.
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Pour the plantains into a pan preferable non-stick pan and cook over medium-high heat, using a flat wooden ladle (orogun) to continuously turn as the plantain cook.
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As the plantains cook you will notice the change in color if it’s too “hard” add a small quantity of water and stir until it’s fully cooked.
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Take off the heat and scoop out from the pot. The color of unripe plantain fufu or amala will be determined by the plantain. So, don’t fret if the color you get is different each time you prepare it.
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Serve
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Serve with your favorite soup, in this case, egusi and enjoy!
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This is excellent . I appreciate. What one knows does not kill if obeyed. Thanks. Information is knowledge
Thank you for stopping by.
Thanks For Sharing this Amazing Recipe. My Family Loved It. I will be sharing this Recipe with my Friends. Hope They will like it.
Awesome! Thank you for stopping by.
Many thanks for the description! But I bought plantain flour and made it with hot water just like garri. I did not cook on fire and I got a slightly brown colour like the colour of yam flour (amala). Is ds proper, please?
Hello Glory,
Please, always cook it like black amala. You cook it on the stove.
The color doesn’t matter because it depends on the plantain.
But, you want to be sure it is fully cooked.
Thank you, Aliyah.
You’re welcome, Sola and thanks for stopping by.