Are plantains good for you?

Yes! Green plantains, in particular, are what’s known as a “resistant starch” - a type of carbohydrate that doesn't spike blood sugar or get digested in your small intestine. Instead, it ferments in your large intestine and feeds your gut bacteria (great for your microbiome). Plantains are also packed with potassium, Vitamin C, magnesium, and fiber.

Do green plantains turn yellow?

Yes. Green and yellow plantains are the same thing - they start out green and eventually ripen to yellow and then turn dark brown. They get sweeter the darker they become. It can take weeks for green plantains to fully ripen. Either way, they should be kept at room temp, just like bananas.

Black Bean Bowls with Plantains and Guacamole

Description

Black beans and plantains are one of my all-time favorite pairings. Try them in these easy 30-minute bowls with guacamole.

Ingredients

Scale

For the Bowls

2 yellow plantains with brown spots, cut into diagonal 1/2-inch-thick slices* (see note below)
About 3 tablespoons cooking oil of your choice
Fine sea salt and freshly ground black pepper, to taste
1 medium shallot, finely diced (or 1/2 small red onion)
Two 15-ounce cans black beans, drained and rinsed (or 3 cups home-cooked beans)
1 teaspoon smoked paprika
1 teaspoon ground cumin
2 tablespoons minced cilantro*
2 scallions, chopped
2 tablespoons fresh lime or lemon juice (about 1 lime)

For the Guacamole

2 ripe avocados, pitted and peeled
2 tablespoons finely diced red onion
2 tablespoons fresh lime juice (about 1 lime)
1 tablespoon minced cilantro

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Instructions

Heat a large non-stick skillet over medium-low heat and add enough oil to generously coat the bottom. Add the plantains in a single layer (you’ll likely have to do this in 2 batches) and cook until golden*, about 3 minutes. Then flip with tongs and cook the other side. Transfer to a plate and season with salt.
Add about a tablespoon more oil to the pan (if needed) and return to medium-low heat. Add the shallot with a pinch of salt and cook until soft, 3 to 5 minutes. Then add the beans, and 1 teaspoon each of paprika and cumin. Cook until warm, about 3 minutes.
Turn the heat off, add the cilantro and scallions, and season to taste with salt and pepper.
Lastly, make the guacamole. In a medium shallow bowl, mash the avocados with a fork until smooth. Then stir in the remaining ingredients and season to taste with salt.
To serve, divide the beans and plantains among 4 bowls, and add dollops of guac.

Notes

If you can’t find yellow plantains, buy green ones and leave them at room temp for a few days/weeks to ripen. It’s also not a crime to make this dish with green plantains.
If you don’t like cilantro, sub with parsley.
Sweet plantains can go from golden to burnt quickly, so keep an eye on them.

Nutrition

Serving Size: 1/4 of the recipe
Calories: 545
Fat: 26.6 g
Carbohydrates: 67.7 g
Fiber: 20 g
Protein: 14.3 g
Cholesterol: 0 g