Plantain Recipes

Cooked plantains are a rich source of fiber, vitamins A, C, and B-6, plus essential minerals like magnesium and potassium. This week, we share five tasty ways to add plantains to your meals.

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Cuban Black Beans and Rice

Make it a Full Plate Meal: Serve this delicious variation of beans and rice as the recipe directs. Choose your own 25% item.

75% water-fiber foods – brown rice, plantains, red bell peppers, red onion, jalapeño, tomato paste, garlic, black beans, radishes, avocado, fresh cilantro
25% foods – oil, your choice

Caribbean Plantain Curry

Make it a Full Plate Meal: Use the curry as a topping for cooked quinoa.

75% water-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 high in saturated fat. To reduce the saturated fat in the recipe, use water to sauté veggies and opt for canned lite coconut milk.

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. Pick your own 25% item, such as fish, chicken, or tofu.

75% water-fiber foods – plantains, red beans, cherry tomatoes, red onion, jalapeño, avocado, fresh cilantro, mango
25% foods – dressing, chicken/fish/tofu, coconut oil

Recipe Note: Use olive oil spray to pan-fry the plantains and reduce the amount of saturated fat.

Tropical Plantain Breakfast Bowl

Make it a Full Plate Meal: Serve the breakfast bowl with a side of hard-boiled egg or scrambled tofu.

75% water-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% water-fiber foods – onion, red pepper, garlic, sweet potatoes, quinoa, plantain, mango, avocado, cilantro
25% foods – olive oil

Recipe Note: Use one tablespoon of olive oil to reduce the fat in the recipe.  

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.