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Introduction
The Baked Plantain and Black Bean Bowl is a delightful fusion of Caribbean and Latin American cuisines, showcasing the versatility of plantains - a staple in tropical regions. Plantains have been a cornerstone of Caribbean diets for centuries, valued for their adaptability from savory to sweet dishes. This recipe transforms the traditional fried plantain into a healthier baked version, paired with protein-rich black beans, a combination that has sustained communities across the Caribbean and Latin America for generations. The dish not only offers a nutritious alternative to heavy meals but also serves as a testament to the ingenuity of cooks who have long known how to create satisfying, balanced meals from simple, wholesome ingredients.
Ingredients
• 2 ripe plantains, peeled and sliced diagonally into 1/2-inch thick pieces
• 2 tablespoons extra virgin olive oil, divided
• 1 can (15 oz) black beans, drained and rinsed
• 1 small red onion, finely diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and freshly ground black pepper, to taste
• 2 cups cooked brown rice
• 1 ripe avocado, sliced
• 1/4 cup fresh cilantro leaves, roughly chopped
• 1 lime, cut into wedges
Step 1:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Step 2:
Toss sliced plantains with 1 tablespoon olive oil and arrange in a single layer on the prepared baking sheet. Bake for 15-20 minutes, flipping halfway through, until golden brown and caramelized.
Step 3:
While plantains are baking, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add diced onion and cook for 3-4 minutes until softened.
Step 4:
Add minced garlic, cumin, smoked paprika, and cayenne pepper (if using) to the skillet. Cook for 1 minute until fragrant.
Step 5:
Add drained and rinsed black beans to the skillet. Cook for 5-7 minutes, stirring occasionally, until heated through. Season with salt and pepper to taste.
Step 6:
Divide cooked brown rice between two bowls. Top with the seasoned black bean mixture and baked plantains.
Step 7:
Garnish each bowl with sliced avocado, chopped cilantro, and a lime wedge. Serve immediately.
Q: Can I make this recipe vegan?
A: Yes, this recipe is already vegan as written. Just ensure any additional toppings you choose are plant-based.
Q: How do I know when plantains are ripe enough?
A: The best plantains for this recipe should be mostly black or very dark yellow, which indicates they're sweet and soft enough for baking.
Q: Can I prepare components of this dish in advance?
A: Yes, you can cook the rice and prepare the bean mixture in advance. Reheat before serving and bake the plantains fresh for the best texture.
• Choose plantains that are mostly black or very dark yellow for the best sweetness and texture.
• For a gluten-free option, ensure all ingredients, especially the canned beans, are certified gluten-free.
• To make this recipe vegan, simply omit any dairy-based toppings or use plant-based alternatives.
• Sweet potatoes can be used as a substitute for plantains if unavailable.
• For a lower-carb version, replace brown rice with cauliflower rice.
• Leftover ingredients can be stored separately in airtight containers in the refrigerator for up to 3 days.
Serve the bowls hot, encouraging diners to squeeze lime juice over the top just before eating.
Store leftover components separately in airtight containers in the refrigerator for up to 3 days. Reheat plantains and beans in a skillet or microwave before serving.
Start cooking the rice before preparing other ingredients to ensure it's ready when needed. While plantains are baking, prepare the bean mixture to maximize efficiency.
- Choose very ripe plantains (mostly black or very dark yellow) for the best flavor and texture.
- Don't overcrowd the baking sheet when roasting plantains to ensure even caramelization.
- Adjust the spice level by modifying the amount of cayenne pepper or omitting it altogether.
For a lower-carb option, substitute cauliflower rice for brown rice. Sweet potatoes can be used instead of plantains if unavailable.
Pair with a crisp Mexican lager or a fruity sangria. For a non-alcoholic option, try a refreshing hibiscus tea.
This dish can be enjoyed year-round, but plantains are typically more available and sweeter in summer and early fall.
This recipe contains tree nuts (avocado). Ensure all ingredients, especially canned beans, are certified gluten-free if needed.
