Mashed Plantain with Red Beans


mashed-plaintains-with-red-beans

Green plantains are boiled then spiced with onion, turmeric and cilantro in this Caribbean breakfast. Red beans are seasoned with garlic and cumin for a savory contrast to the plantains and fresh pea shoots top the dish to add a touch of springtime. This recipe comes to us from Karen of Sprouts in the Hood.

Serves 4

For the red beans:

  • 1 cup dried red beans, rinsed and soaked overnight
  • 1 onion, diced
  • 2 garlic cloves, finely chopped
  • 1 teaspoon cumin 
  • salt and pepper, to taste

For the mashed plantains:

  • 2 unripe green plantains, sliced
  • 2 tablespoons olive oil
  • 1 large onion, sliced
  • 2 garlic cloves, diced
  • 2 teaspoons turmeric
  • 1/2 tablespoon vinegar
  • 1/2 cup  water
  • 2 tablespoons cilantro, chopped
  • salt, to taste

To complete the Mashed Plantain with Red Beans:

  • 1 cup pea shoots

To make the red beans:

Place 3 cups of water in a pressure cooker.

Rinse the soaked beans and place them in the pressure cooker with the water. Cook on high until you hear the whistle. Turn heat down to low and cook for 13 minutes more.

While the beans are cooking, place a little olive or canola oil in a medium skillet. Add the onion, garlic and cumin. Sauté for 4-6 minutes, or until the onion has softened and become fragrant. Season with salt and pepper to taste.

Turn heat off and let the beans sit in the pressure cooker, covered, for about 15 minutes, or until the beans are cooked, but still hold their shape.

Take off the lid and stir in the onion garlic mixture. Set aside.

To make the mashed plantains:

Place a large pot of water over medium-high heat. Bring to a boil.

Add the unripe plantains and cook for about 20 minutes, or until tender. Drain and place in a blender or food processor.

Add the olive oil, vinegar and water to the blender or food processor. Pulse until blended. Season with the cilantro and salt to taste.

Place a little olive or canola oil in a frying pan over medium-high heat. Add the onions, garlic and turmeric and sauté for 4-6 minutes, or until the onion becomes soft and fragrant. Mix the onion garlic mixture into the blended plantains.

To complete the Mashed Plantains with Red Beans:

Divide the mashed plantains in 4 portions. Top with a quarter of the red beans and fresh pea shoots per plate and enjoy.

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Nutrition Information

Mashed Plantain with Red Beans

Servings per Recipe: 4

Amount per Serving

Calories:  295.4

Calories from Fat:  69

Total Fat:  7.7g

Saturated Fat:  1.1g

Cholesterol:  0mg

Sodium:  10.9mg

Potassium:  991.3mg

Carbohydrates:  52.9mg

Dietary Fiber:  8.5g

Protein:  8.2g

Sugars:  18.7g

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