Plantain Recipes
"Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They’re a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium." Below, we share 5 tasty ways to add plantains to your meals.
Cilantro is a taste barrier for a lot of people. Remember, you can leave it off completely or use fresh parsley instead.
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Cuban Black Beans and Rice
Make it a Full Plate Meal: Serve this delicious variation of beans and rice as directed in the recipe.
75% fiber foods – brown rice, plantains, red bell peppers, red onion, jalapeño, tomato paste, garlic, black beans, radishes, avocado, fresh cilantro
25% foods – oil
Caribbean Plantain Curry
Make it a Full Plate Meal: Use the curry as a topping for cooked quinoa.
75% fiber foods – plantains, sweet potatoes, kidney beans, onion, scallion, bell peppers, spinach, tomato, ginger, garlic, quinoa
25% foods – coconut oil, coconut milk
Recipe Note: Coconut oil and milk are both very high in saturated fat. Use water to sauté veggies and opt for lite coconut milk to reduce the amount of saturated fat in the recipe.
Caribbean Plantain and Avocado Salad
Make it a Full Plate Meal: Enjoy the plantain avocado salad for a weekend brunch. Fresh mango would finish the meal off nicely.
75% fiber foods – plantains, red beans, cherry tomatoes, red onion, jalapeño, avocado, fresh cilantro, mango
25% foods – dressing, coconut oil
Recipe Note: Use olive oil spray for pan frying the plantains to reduce the amount of saturated fat.
Tropical Plantain Breakfast Bowl
Make it a Full Plate Meal: Serve the breakfast bowl with a side of hardboiled egg or scrambled tofu.
75% fiber foods – plantain, olive oil, garlic, kale, red cabbage, pineapple, fresh cilantro
25% foods – oil, egg/tofu
Cuban Quinoa Bowl
Make it a Full Plate Meal: Create the quinoa bowl as directed in the recipe.
75% fiber foods – onion, red pepper, garlic, sweet potatoes, quinoa, plantain, mango, avocado, cilantro
25% foods – olive oil
Recipe Note: Use 1 tablespoon of olive oil to reduce the amount of fat in the recipe.
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