Fructose Free Lemon & Olive Oil Plantain Mash
Ripe plantains — the kind with yellow skins gone spotty black — bring a natural, gentle sweetness that makes this mash feel indulgent without relying on any added sugars or high-fructose ingredients. That matters a lot when you're navigating a low-fructose approach, since so many comfort-food sides sneak in honey, fruit-based sauces, or sweeteners that can cause real discomfort. Here, the flavor comes entirely from garlic bloomed in good olive oil, a hit of fresh lemon juice and zest, and a pinch of turmeric that turns the whole bowl a gorgeous pale gold. The technique is straightforward: boil the plantain chunks until completely tender, mash them to a rustic, slightly chunky texture, then fold in that fragrant garlic oil and bright citrus. Every ingredient earns its place, and nothing on the list is a hidden trigger. A scatter of fresh parsley at the end adds color and a clean herbal note that pulls the whole dish together. It's the kind of simple, satisfying side that makes you wonder why you ever reached for the boxed stuff.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!