⏱ 70 min total

Vegan Moroccan Plantain Stew

Name: Vegan Moroccan Plantain Stew
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 1 serving
Ingredients: ¼ tsp, ground Cardamom; ½ tsp, ground Cumin seed; ¼ tsp Paprika; ½ tsp Coriander seed; ⅛ tsp Cloves; ⅛ tsp Turmeric; ¼ tsp Cinnamon; ½ medium Plantain; ⅛ medium Onion; ¼ medium Red bell pepper; ¼ tbsp Garlic; ½ medium Carrots; ¼ orange Orange zest; ¼ leaf Bay leaf; ¼ tbsp Thyme; ½ cup Orange juice; ⅞ cup Tomatoes; ⅛ cup Green olives; ¼ dash Black pepper; ¼ dash Salt

Per 1 serving · 523 g · 20 ingredients

Calories

272

14%
of a 2,000 cal day

Protein
5.3g
7% of calories
Carbs
60g
80% of calories
Fat
4.4g
13% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan Moroccan Plantain Stew (523 g) has 272 calories, with 5.3 g of protein, 60 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (80% of calories). It is high in dietary fiber (36% DV), Vitamin A (47% DV) and Vitamin C (137% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g

52cal

very low energy density

Protein per 100 cal

1.9g

Net carbs

50g

carbs minus fiber

Fiber

10g

33 g sugar

High in

20%+ of the daily value

Dietary fiber36%
Vitamin A47%
Vitamin C137%
Vitamin E21%
Thiamine109%
Niacin20%

Good source of

10–19% of the daily value

Vitamin K11%
Riboflavin (B2)12%
Pantothenic acid18%
Calcium15%
Phosphorus19%

Watch

20%+ of the daily value

Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 60 min

1
Warm a small dry skillet over medium heat and toast the cardamom, cumin, coriander, paprika, cloves, turmeric, and cinnamon, stirring until fragrant, about 2 minutes; transfer to a bowl to prevent burning.
2
Peel and cut the plantains into 1-inch pieces. Heat a thin film of oil in a deep sauté pan or pot over medium-high and sear the plantains until golden on both sides; remove to a plate.
3
Reduce heat to medium, add a little more oil, and cook the onion, red bell pepper, garlic, and carrots with a pinch of salt until softened, 6–8 minutes. Stir in the toasted spices.
4
Add the orange zest, bay leaf, thyme, and orange juice. Bring to a simmer and reduce for about 10 minutes. Crush the tomatoes by hand and add them with the olives; cover and simmer gently for 30 minutes. Season with salt and black pepper to taste.
5
Stir the seared plantains into the stew and simmer uncovered until tender and the flavors meld, about 10 minutes. Remove bay leaf, adjust seasoning, and serve warm.

Vitamins & minerals

Amounts for 1 serving (523 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	424 μg	47%
Vitamin C	123 mg	137%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	13 μg	11%
Thiamine	1 mg	109%
Riboflavin (B2)	0.2 mg	12%
Niacin	3 mg	20%
Vitamin B6	1 mg	56%
Folate (B9)	90 μg	23%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	18%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	147 mg	15%
Iron	4 mg	49%
Potassium	1,346 mg	29%
Magnesium	91 mg	22%
Phosphorus	130 mg	19%
Zinc	1 mg	6%
Copper	0.2 mg	23%
Manganese	1 mg	36%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,468 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	4,176 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	51 μg	—
Fructose	7 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	5,328 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0.4 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 272 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

52min
Walking (3.5 mph)
33min
Cycling (moderate)
23min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Vegan Moroccan Plantain Stew?

One serving of Vegan Moroccan Plantain Stew (1 serving) has 272 calories, which works out to 52 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Vegan Moroccan Plantain Stew high in protein?

Not especially. It has 5.3 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Moroccan Plantain Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 80% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Moroccan Plantain Stew?

578 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Moroccan Plantain Stew?

33 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (523 g)

Calories272

% Daily Value*

Total fat 4.4g	6%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 578mg	25%
Total carbohydrate 60g	22%
Dietary fiber 10g	36%
Total sugars 33g
Protein 5.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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