Capsaicin Free Lemon & Olive Oil Plantain Mash
Ripe plantains — the deeply yellow, black-spotted kind — bring a natural sweetness and starchy body that makes for an incredibly satisfying mash, no dairy or butter required. Boiling them until fork-tender and then folding in garlic-infused olive oil creates something silky and rich without a single ingredient that could trigger capsaicin sensitivity. So many bold side dishes lean on chili, pepper flakes, or spiced blends to build flavor, which can make navigating a plate feel like a minefield — this one builds its depth through slow-cooked garlic, bright lemon juice, a touch of zest, and warm turmeric instead. The result is layered and aromatic in the best way, with a golden color that looks just as good as it tastes. A scatter of fresh parsley at the end adds a pop of green and a clean, herby finish that pulls the whole bowl together. It works beautifully as a side for grilled proteins or as a base for something saucy, and it comes together in one pot and one small skillet with minimal cleanup.
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Learn more →Ingredients
4 servings
- 2 large ripe plantains (yellow with black spots), peeled and cut into 2-inch chunks
- 1 tsp fine sea salt, plus more to taste
- 3 tbsp extra-virgin olive oil
- 2 cloves garlic, minced
- 2 tbsp fresh lemon juice
- ½ tsp lemon zest
- ¼ tsp ground turmeric
- 2 tbsp fresh parsley, finely chopped (optional)
Instructions
- 1
Place the plantain chunks in a large saucepan and cover with cold water by at least 1 inch. Add 1 tsp salt and bring to a boil over high heat, then reduce to a steady simmer and cook for 15–18 minutes, until the plantains are completely tender and a fork slides through without resistance.
- 2
While the plantains cook, warm the olive oil in a small skillet over medium-low heat. Add the minced garlic and cook, stirring frequently, for 1–2 minutes, until fragrant and just beginning to turn golden at the edges — watch closely, as garlic can brown quickly.
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