Baked Plantain with Sautéed Vegetable Medley

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You might be wondering……

what in the world is a plantain?

Below is an image of a ripe plantain. They are part of the banana family.

Photo Credit: Png Pix

If you have never eaten plantains before, I highly recommend you give them a try. Most people like them. Commonly eaten in Africa, Caribbean Islands, South America and Central America.

Unripe plantains are green and very firm. Overripe plantains are soft and on its way to turning completely black. Just like bananas, ripe and unripe plantains do not taste the same. They can be served as a sweet or savory meal. It is the most versatile fruit I know of.

Photo Credit: Pioneer Woman

You won’t know this, but plantain is my staple meal and I eat one like every day. Utterly obsessed with them!!!

Why? Besides eating plantains ever since I was kid (usually fried), they are considered to be a nutrient-dense carbohydrate.

A nutrient-dense meal consists of complex carbs, vegetables, healthy fats and protein.

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If you are a plantain lover, what’s your favorite way to eat them?

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NOTE: Affiliate links are being used in this post. Please understand that I only recommend products or services that I use and trust. If you decide to make a purchase, consider using my links to keep this blog going.
 

Print Recipe
Baked Plantain with Sautéed Vegetable Medley
Since plantains are considered a nutrient-dense carbohydrate, this is a great meal for those looking to eat healthier. This recipe can be personalized to meet your dietary needs (gluten-free, paleo, vegan, vegetarian, primal).
Prep Time 40 minutes
Cook Time 1.5 hours
Servings
person
Ingredients
  • 1 ripe plantain, peeled
  • Extra virgin olive oil
  • Purslane (or any leafy greens)
  • Green beans
  • Garlic, minced
  • Bell peppers, sliced lengthwise
  • Cremini mushrooms, sliced
  • Protein of choice
  • Boiled Sweet yellow corn
  • Okra
  • Seasonings*
  • Yellow onions (optional)
  • Extra dry vermouth (optional)
Prep Time 40 minutes
Cook Time 1.5 hours
Servings
person
Ingredients
  • 1 ripe plantain, peeled
  • Extra virgin olive oil
  • Purslane (or any leafy greens)
  • Green beans
  • Garlic, minced
  • Bell peppers, sliced lengthwise
  • Cremini mushrooms, sliced
  • Protein of choice
  • Boiled Sweet yellow corn
  • Okra
  • Seasonings*
  • Yellow onions (optional)
  • Extra dry vermouth (optional)
Instructions

ROASTING PLANTAIN

  1. To know if the plantain is ripe can be tricky. Typically you should go for the plantain that 100% yellow or with half an inch (1.27 cm) of green on the ends.
  2. Preheat oven to 400 degrees F (200 C).
  3. Bake on parchment paper or the baking rack for approximately 60 minutes or until it's brown enough.

VEGETABLES

  1. Heat pan on medium heat and add olive oil.
  2. If using onions, sauté onions till translucent then add in all vegetables**, vermouth and minced garlic.
  3. Add seasoning of your choice.
  4. Cook till vegetables are tender or crispy to your satisfaction (roughly 10 minutes).
Recipe Notes

*For seasoning, I used sea salt, cumin, cayenne, chipotle chili powder and ginseng spice 41 south mix.

**Feel free to substitute the vegetables with whatever you desire. I typically use whatever produce is available locally (seasonal basis).

- All ingredients are locally sourced, except the plantain and spices. Used the following Texas-based vendors: Nawara farm, Cellar Farms, Sullivan Happy heart farm, Animal Farm, Rose's Seafood, Texas Olive Oil.

- The fish used is a red snapper fillet. Pan-fried in olive oil.

Miscellaneous tips:

  • Add some vermouth to the vegetables if the leafy greens have a mild to severe bitterness.
  • You can add a little bit of honey to give the vegetables a bit of sweetness.
  • Not familiar with how to peel a plantain? Click here and watch till 1:08.
  • To increase the cooking time of the vegetables, cover pan with a lid. This will generate steam to ensure the vegetables are well cooked.

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