Discover the Delicious World of Plantains: 20 Healthy Recipes to Try!
When it comes to exploring new ingredients and flavors, plantains are often overlooked despite being a staple in many cuisines around the world. But what if we told you that these versatile fruits (yes, they’re a fruit!) can be transformed into a wide range of mouth-watering dishes that just happen to be super nutritious too? From sweet treats to savory meals, plantains are an excellent addition to any meal or snack.
In this article, we’ll take you on a culinary journey through 20 mouthwatering and healthy plantain recipes. Whether you’re looking for breakfast inspiration, a quick lunch fix, or a satisfying dinner solution, these tasty and nutritious dishes will surely satisfy your cravings while also nourishing your body. So, let’s get started and explore the amazing world of plantains!
Baked Plantain Chips with Sea Salt
Elevate your snack game with these crispy baked plantain chips seasoned with sea salt. Perfect for a quick and healthy treat or as a crunchy addition to your favorite dishes.
Ingredients:
– 2-3 ripe plantains
– 1 tablespoon olive oil
– 1/4 teaspoon sea salt
– Optional: Additional seasonings such as cumin, chili powder, or smoked paprika
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Peel the plantains and slice into 1/8-inch thick rounds.
3. In a bowl, toss plantain slices with olive oil and sea salt until evenly coated.
4. Spread the plantain slices in a single layer on the prepared baking sheet.
5. Bake for 15-20 minutes or until plantains are crispy and golden brown, flipping halfway through.
6. Remove from oven and let cool completely before serving.
Cooking Time: 15-20 minutes
Plantain and Black Bean Tacos
Elevate your taco game with this unique fusion of Caribbean and Latin American flavors! Sweet plantains pair perfectly with savory black beans, all wrapped up in a crispy corn tortilla.
Ingredients:
– 2 ripe plantains, sliced into 1/4-inch rounds
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 garlic clove, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, sliced avocado, sour cream
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the black beans, cumin, salt, and pepper. Cook for an additional 2 minutes.
4. In a separate pan, fry the plantain slices until golden brown, about 2-3 minutes per side.
5. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
6. Assemble the tacos by placing a few black beans on each tortilla, followed by a slice or two of fried plantain.
Cooking Time: 15-20 minutes
Healthy Plantain Pancakes with Almond Flour
Kick-start your day with a delicious and nutritious breakfast that’s packed with fiber, protein, and healthy fats. These plantain pancakes made with almond flour are a game-changer for those looking for a gluten-free and refined-sugar-free option.
Ingredients:
– 2 ripe plantains
– 1/4 cup almond flour
– 1/2 cup unsweetened almond milk
– 1 large egg
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
– Butter or oil for greasing the pan
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. Peel and mash the plantains in a bowl until smooth.
3. In a separate bowl, whisk together almond flour, unsweetened almond milk, egg, salt, honey or maple syrup (if using), and vanilla extract.
4. Add the wet ingredients to the mashed plantains and mix until well combined.
5. Drop the batter by 1/4 cupfuls onto the preheated skillet or griddle.
6. Cook for 2-3 minutes or until bubbles appear on the surface and the edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-5 minutes per batch
Grilled Plantain Skewers with Lime Drizzle
Elevate your outdoor gatherings with these sweet and tangy grilled plantain skewers, perfect for a tropical-inspired snack or side dish. The combination of caramelized plantains, crispy bacon, and zesty lime drizzle will be a hit at any BBQ.
Ingredients:
– 4 ripe plantains
– 6 slices of bacon, cut into 1-inch pieces
– 1/2 cup brown sugar
– 1/4 cup lime juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread plantain slices, bacon pieces, and a sprinkle of brown sugar onto skewers.
3. Grill for 10-12 minutes, turning occasionally, until plantains are caramelized and slightly charred.
4. In a small bowl, whisk together lime juice, garlic, salt, and pepper to make the drizzle.
5. Brush the drizzle over the grilled plantains during the last minute of cooking.
6. Serve warm, garnished with fresh cilantro leaves if desired.
Cooking Time: 10-12 minutes
Plantain and Spinach Stuffed Peppers
This unique recipe combines the sweetness of plantains with the earthiness of spinach, all wrapped up in colorful bell peppers. Perfect for a flavorful and nutritious meal.
Ingredients:
– 4 bell peppers, any color
– 2 ripe plantains, sliced
– 1 cup fresh spinach leaves
– 1 onion, chopped
– 1 garlic clove, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese (Cheddar or Monterey Jack work well)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat the olive oil over medium-high. Add onion and garlic; cook until softened.
4. Add sliced plantains and cook for 5 minutes or until they start to caramelize.
5. Stir in fresh spinach leaves until wilted. Season with salt and pepper to taste.
6. Stuff each bell pepper with the plantain-spinach mixture, topping with shredded cheese if desired.
7. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Air-Fried Plantain Fries with Garlic Aioli
Elevate your snack game with this addictive recipe that combines the natural sweetness of plantains with the savory richness of garlic aioli.
Ingredients:
– 3-4 ripe plantains
– 1/2 cup vegetable oil
– Salt, to taste
– 1/2 cup mayonnaise
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Optional: paprika, chili powder, or other seasonings of your choice
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. Peel the plantains and slice into long, thin strips.
3. In a bowl, toss the plantain slices with vegetable oil, salt, and any desired seasonings.
4. Cook the plantain fries in batches for 5-7 minutes, or until crispy and golden.
5. Meanwhile, mix together mayonnaise, garlic, and lemon juice to create the garlic aioli.
6. Serve the air-fried plantain fries warm with a side of garlic aioli for dipping.
Cooking Time: 15-20 minutes
Plantain and Chickpea Curry
This Caribbean-inspired curry combines the natural sweetness of plantains with the savory flavor of chickpeas, all wrapped up in a warm and aromatic spice blend. Serve over rice or with naan bread for a satisfying meal.
Ingredients:
– 2 ripe plantains, peeled and diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– Salt and pepper, to taste
– 2 tablespoons olive oil
– 1 can coconut milk (14 oz)
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add the onions and cook until softened, about 5 minutes.
3. Add the garlic, cumin, curry powder, turmeric, and cayenne pepper. Cook for 1 minute.
4. Add the plantains, chickpeas, salt, and pepper. Stir to combine.
5. Pour in the coconut milk and bring to a simmer.
6. Reduce heat to low and cook, covered, for 20-25 minutes or until the plantains are tender.
Cooking Time: 20-25 minutes
Plantain and Quinoa Breakfast Bowl
This Plantain and Quinoa Breakfast Bowl recipe combines the natural sweetness of ripe plantains with the nutty flavor of quinoa, making for a delicious and filling morning meal.
Ingredients:
– 2 ripe plantains
– 1 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional toppings: chopped fresh cilantro, sliced avocado, lime wedges
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the plantains into 1-inch thick rounds.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cumin and cook for an additional minute.
5. Add the plantain slices to the skillet and cook for about 2-3 minutes on each side, or until they develop a nice caramelized brown color.
6. Serve the plantains over cooked quinoa and add your desired toppings.
Cooking Time: 15-20 minutes
Plantain and Avocado Salad with Lemon Dressing
This refreshing salad combines the natural sweetness of plantains with the creamy richness of avocados, all tied together with a zesty lemon dressing. Perfect for a light and satisfying meal or as a side dish to accompany your favorite grilled meats.
Ingredients:
– 2 ripe plantains
– 1 ripe avocado, diced
– 1/2 cup fresh mint leaves, chopped
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Peel the plantains and slice them into 1-inch rounds.
3. Toss the plantain slices with a pinch of salt and roast in the oven for 15-20 minutes, or until slightly caramelized.
4. In a large bowl, combine the roasted plantains, diced avocado, and chopped mint leaves.
5. In a small bowl, whisk together the lemon juice and olive oil to create the dressing.
6. Pour the dressing over the salad and toss to combine.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Plantain and Sweet Potato Mash
A delicious twist on traditional mashed potatoes, this recipe combines the natural sweetness of sweet potatoes with the creamy texture of plantains.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 large ripe plantain, peeled and sliced
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream or half-and-half
– Salt to taste
– Optional: garlic powder or paprika for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the sweet potatoes on a baking sheet, drizzle with 1 tablespoon butter, and roast for 45-50 minutes, or until tender.
3. Meanwhile, boil the sliced plantain in salted water for 5-7 minutes, or until slightly tender.
4. Drain the plantain and mash it in a bowl with the remaining 1 tablespoon butter and heavy cream or half-and-half.
5. Once the sweet potatoes are done, let them cool slightly before mashing with a fork.
6. Combine the mashed sweet potatoes and plantain mixture, adding salt to taste and optional garlic powder or paprika if desired.
Cooking Time: 1 hour 15 minutes
Enjoy your delicious Plantain and Sweet Potato Mash!
Plantain and Kale Smoothie Bowl
This refreshing Plantain and Kale Smoothie Bowl combines the creamy texture of plantains with the earthy flavor of kale, topped with crunchy granola and sweet fruit. Perfect for a post-workout snack or a healthy breakfast on-the-go.
Ingredients:
– 2 ripe plantains
– 2 cups fresh kale leaves
– 1/2 cup frozen pineapple
– 1/4 cup unsweetened almond milk
– 1 tablespoon chia seeds
– Pinch of salt
– Optional: granola, sliced banana, and shredded coconut for topping
Instructions:
1. Peel the plantains and add them to a blender with the kale, pineapple, almond milk, and chia seeds.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add a pinch of salt and blend again until well combined.
4. Pour the smoothie into a bowl and top with your choice of granola, sliced banana, and shredded coconut.
Cooking Time: 5 minutes
Plantain and Lentil Stew
This flavorful stew combines the natural sweetness of plantains with the comforting warmth of lentils, perfect for a cozy evening meal.
Ingredients:
– 2 ripe plantains, peeled and chopped
– 1 cup brown or green lentils, rinsed and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, and bell pepper; cook until tender.
2. Add lentils, plantains, diced tomatoes, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 45-50 minutes
Plantain and Coconut Flour Muffins
Moist and flavorful muffins that combine the natural sweetness of plantains with the creamy richness of coconut flour.
Ingredients:
– 3 ripe plantains, mashed
– 1 cup coconut flour
– 1/2 cup granulated sugar
– 1/4 cup unsweetened shredded coconut
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1/2 cup coconut milk
– 1 tablespoon melted coconut oil
– Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together coconut flour, sugar, unsweetened shredded coconut, baking powder, and salt.
3. In a large bowl, combine mashed plantains, egg, coconut milk, and melted coconut oil. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
7. Allow muffins to cool in tin for 5 minutes before transferring to a wire rack to cool completely.
Cooking Time: 20-22 minutes
Plantain and Turkey Stuffed Zucchini Boats
Elevate your vegetable game with this innovative recipe that combines the sweetness of plantains, savory turkey, and tender zucchini. This flavorful dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 medium-sized zucchinis
– 2 ripe plantains, sliced into 1/4-inch rounds
– 1 pound ground turkey
– 1 onion, finely chopped
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Scoop out the insides of the zucchinis, leaving a shell about 1/4 inch thick.
3. In a pan, heat olive oil over medium-high heat. Add chopped onion and cook until translucent. Add ground turkey and cook until browned, breaking it up with a spoon as it cooks.
4. Stuff each zucchini boat with the turkey mixture, followed by a few slices of plantain.
5. Place stuffed zucchinis on a baking sheet lined with parchment paper. Drizzle with salt and pepper to taste.
6. Bake for 20-25 minutes or until zucchinis are tender and filling is heated through.
Cooking Time: 20-25 minutes
Plantain and Cauliflower Rice Stir-Fry
This Caribbean-inspired stir-fry combines the natural sweetness of plantains with the earthy flavor of cauliflower “rice.” Perfect as a side dish or light lunch, this recipe is quick to make and packed with nutrients.
Ingredients:
– 2 ripe plantains
– 1 head of cauliflower
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Peel the plantains and slice into rounds. Add to the skillet with olive oil, onion, garlic, and cumin. Cook for 5 minutes, stirring occasionally.
3. Meanwhile, pulse cauliflower florets in a food processor until they resemble rice.
4. Add the cauliflower “rice” to the skillet and stir to combine with the plantain mixture.
5. Reduce heat to low and simmer for 2-3 minutes or until the flavors meld together.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro, if desired.
Cooking Time: 15-20 minutes
Plantain and Chia Seed Pudding
This unique pudding combines the creamy texture of chia seeds with the sweet, slightly starchy flavor of plantains. Perfect as a healthy breakfast or snack option.
Ingredients:
– 2 ripe plantains, sliced into 1/4-inch rounds
– 1/2 cup chia seeds
– 1 cup coconut milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a blender or food processor, combine plantain slices and chia seeds. Blend until the mixture is well combined and slightly smooth.
2. In a medium bowl, whisk together coconut milk, honey, vanilla extract, and salt.
3. Add the wet ingredients to the plantain-chia mixture and stir until well combined.
4. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
5. Serve chilled, garnished with sliced fruit or nuts if desired.
Cooking Time: 2 hours (or overnight)
Plantain and Egg White Omelette
This Plantain and Egg White Omelette combines the sweetness of ripe plantains with the lightness of egg whites, creating a unique breakfast or brunch option.
Ingredients:
– 2 large egg whites
– 1 medium-sized plantain, sliced into thin rounds
– Salt to taste
– Cooking spray or oil
Instructions:
1. In a small bowl, beat the egg whites until frothy.
2. Heat a non-stick skillet over medium heat and coat with cooking spray or oil.
3. Pour in the egg whites and cook for 2-3 minutes, until edges start to set.
4. Arrange the plantain slices on one half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the plantains.
6. Cook for an additional 30 seconds to 1 minute, until the eggs are almost set and the plantains are caramelized.
7. Serve hot and enjoy!
Cooking Time: Approximately 5-7 minutes.
Plantain and Mushroom Lettuce Wraps
Elevate your wrap game with the sweet and savory combination of plantain and mushrooms. This unique flavor profile is sure to delight your taste buds.
Ingredients:
– 4-6 plantain slices, cooked and sliced
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lime juice
– Salt and pepper to taste
– 4 large lettuce leaves
– Optional: avocado, sour cream, or feta cheese for added creaminess
Instructions:
1. Preheat a skillet over medium-high heat.
2. Add olive oil, garlic, and mushrooms. Cook until mushrooms release their liquid and start browning (about 5 minutes).
3. Warm plantain slices in the microwave or oven.
4. Assemble wraps by placing a few mushroom slices onto a lettuce leaf, followed by a few plantain slices.
5. Squeeze lime juice over the top and season with salt and pepper to taste.
6. Add optional toppings if desired.
Cooking Time: 10-12 minutes (including prep time)
Plantain and Almond Butter Energy Bites
These bite-sized energy balls are packed with the creamy goodness of almond butter, the natural sweetness of ripe plantains, and a hint of sea salt. Perfect for a quick pick-me-up or a healthy snack on-the-go.
Ingredients:
– 2 ripe plantains
– 1/4 cup almond butter
– 1 tablespoon honey
– 1/4 teaspoon sea salt
– 1/2 cup rolled oats
Instructions:
1. Peel the plantains and blend them in a food processor until smooth.
2. In a large bowl, combine the blended plantains, almond butter, honey, and sea salt. Mix until well combined.
3. Stir in the rolled oats until they form a sticky dough.
4. Use your hands to shape the mixture into small balls, about 1 inch in diameter.
5. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None needed! These bite-sized treats are ready in no time.
Plantain and Turmeric Golden Milk Smoothie
This Plantain and Turmeric Golden Milk Smoothie is a creamy and comforting blend of flavors, combining the warmth of turmeric with the subtle sweetness of plantains. Perfect for a relaxing evening or a post-workout treat.
Ingredients:
– 1 ripe plantain, peeled
– 1/2 teaspoon ground turmeric
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Ice cubes (optional)
Instructions:
1. Add the plantain, turmeric, almond milk, honey, and vanilla extract to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust sweetness or spice level to your liking.
4. Serve immediately, or add ice cubes if you prefer a thicker consistency.
Cooking Time: 5 minutes
Summary
Get ready to indulge in a world of flavors with these 20 delicious healthy plantain recipes! From baked plantain chips with sea salt to grilled plantain skewers with lime drizzle, and from plantain and black bean tacos to plantain and coconut flour muffins, there’s something for everyone. Discover new ways to enjoy this nutritious fruit in sweet and savory dishes that are sure to satisfy your cravings while keeping you healthy and happy.
