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Introduction
Plantain bowls have their roots in the vibrant cuisines of the Caribbean and Latin America, where plantains are a beloved staple. This modern, health-conscious twist on traditional plantain dishes celebrates the fruit's versatility while incorporating a rainbow of vegetables for added nutrition. The avocado crema, inspired by Mexican cuisine, adds a creamy element that complements the caramelized plantains perfectly. This dish is not just a meal; it's a celebration of cross-cultural flavors and the increasing popularity of plant-based, nutrient-dense foods in contemporary cooking.
Ingredients
• 2 ripe plantains, peeled and sliced diagonally into 1/2-inch thick pieces
• 2 tablespoons coconut oil, divided
• 1 cup quinoa, rinsed and drained
• 2 cups low-sodium vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup fresh corn kernels (from about 2 ears)
• 2 ripe avocados, pitted and peeled
• 1/4 cup fresh cilantro leaves, plus extra for garnish
• 2 tablespoons lime juice
• 1/4 cup plain Greek yogurt
• 1 small jalapeño, seeded and minced (optional)
• 1 teaspoon ground cumin
• 1/2 teaspoon sea salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper
• 2 cups mixed salad greens
Step 1:
Cook quinoa: In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 15-20 minutes until liquid is absorbed and quinoa is fluffy.
Step 2:
While quinoa cooks, heat 1 tablespoon coconut oil in a large skillet over medium-high heat. Add plantain slices and cook for 2-3 minutes per side until golden brown and caramelized. Remove from pan and set aside.
Step 3:
In the same skillet, heat remaining coconut oil. Add red onion and cook for 2-3 minutes until softened. Add corn kernels and cook for another 2 minutes.
Step 4:
Add black beans, red bell pepper, and cherry tomatoes to the skillet. Cook for 3-4 minutes until vegetables are tender-crisp. Season with cumin, salt, and pepper.
Step 5:
Make avocado crema: In a blender, combine avocados, cilantro, lime juice, Greek yogurt, jalapeño (if using), and a pinch of salt. Blend until smooth.
Step 6:
Assemble bowls: Divide mixed greens among 4 bowls. Top with quinoa, vegetable-bean mixture, and plantain slices. Drizzle with avocado crema and garnish with extra cilantro.
Q: Can I use regular bananas instead of plantains?
A: While you can use ripe bananas, they will be sweeter and softer than plantains. For a similar texture, try sweet potatoes instead.
Q: How do I know when plantains are ripe enough for this recipe?
A: Look for plantains that are mostly black or very dark yellow with black spots. They should yield slightly to pressure but not be mushy.
Q: Is this recipe gluten-free?
A: Yes, but always check that your vegetable broth is certified gluten-free to ensure the entire dish is gluten-free.
• For a vegan version, substitute the Greek yogurt with coconut yogurt or cashew cream in the avocado crema.
• If plantains are not available, you can use ripe bananas for a sweeter taste or sweet potatoes for a similar texture.
• Choose plantains that are mostly black or very dark yellow with black spots for the best sweetness and texture.
• To make this recipe gluten-free, ensure your vegetable broth is certified gluten-free.
• For a spicier version, leave some seeds in the jalapeño or add a pinch of cayenne pepper to the avocado crema.
• This recipe contains common allergens: tree nuts (coconut). It may be suitable for vegetarian, vegan (with modifications), and gluten-free diets.
Serve the bowls immediately while the plantains are still warm. Encourage diners to mix all components before eating to combine flavors.
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat plantains and quinoa before serving. Avocado crema may darken; add a squeeze of lime juice to refresh.
Start the quinoa first, then prepare the plantains and vegetables while it cooks. Make the avocado crema last to prevent browning.
- For perfectly caramelized plantains, ensure your skillet is hot before adding them.
- Don't overcook the vegetables; they should retain some crunch for texture contrast.
- Taste and adjust seasoning of the avocado crema before serving; it should be tangy and creamy.
For a grain-free version, replace quinoa with cauliflower rice. To make it vegan, use coconut yogurt in the avocado crema.
Serve with a chilled tropical fruit mocktail or a crisp Sauvignon Blanc for a refreshing contrast.
Best in summer when fresh corn and tomatoes are in season, but can be enjoyed year-round.
Contains tree nuts (coconut). May contain soy depending on the vegetable broth used. Suitable for vegetarian diets and can be adapted for vegan diets.
