9 Delicious Plantain Recipes (2024)

FAQs

Why do you soak plantains in water? ›

Like many potatoes, green plantains will often turn brown if left out in the air for too long after being peeled, soaking in water also helps prevent this from occurring as well as reducing the amount of free starch on the outside which can cause over-browning.

You can fry, grill, roast and boil them. Plantains are nutrient-rich, which contributes to the fruit's many health benefits. They contain vitamin C, vitamin A and potassium. They can help boost immune system health, aid weight loss and promote healthy brain function.

Vitamin A and C contained in unripe plantains are anti-inflammatory agents that help regulate immune functions. They are a good source of fiber which not only enhances Gastrointestinal (GI) motility but also appears to lower the risk of developing constipation.

Soaking green plantains can also add moisture to the naturally dry starch and help the tostones to crisp up nicely when they're fried.

Healthiest Plantain Preparation

Plantains can be eaten raw or cooked but are usually enjoyed cooked in some way. Plantains can be baked, fried, boiled, or grilled. Ripe plantains can be peeled and eaten like a banana, but even ripe plantains are usually best enjoyed cooked.

Bananas and plantains have very similar nutrition profiles. Both are good sources of several vitamins, including potassium, magnesium and vitamin C. They're also good sources of fiber. Bananas do have more sugar, though, and plantains have more starch.

5 If you're not used to eating a lot of fiber, plantains can cause discomfort like gas, bloating, and constipation. Increase your intake slowly, allow plantains to ripen fully, and cook before eating to reduce digestive distress.

While plantains are a good source of certain vitamins and minerals, such as vitamin C and vitamin B6, eating too much plantain can lead to nutrient imbalances in the body. Consuming excessive amounts of plantain may displace other nutrient-rich foods from your diet, leading to deficiencies in essential nutrients.

Fried plantains are the classic garnish for Moros y Cristianos, the black beans and rice popular in Veracruz and the coastal lowlands. Plantains can also be pureed and served as a side, as they are at La Tequila, where the puree de platoon macho accompanies tamarind chipotle shrimp.

When should you throw away plantains? ›

Avoid plantains that are cracked or moldy. Plantains last a long time at room temperature, gradually ripening and changing color. When a plantain is black, it should still feel as firm as a firm banana. If it's very hard, throw it out.

Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They're a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium. This hidden superfood warrants a trip your local grocery. Read on to learn why.

In particular, plantains are decent sources of magnesium, potassium (more than bananas), vitamin A, and vitamin K, and supply some vitamin C and B vitamins, such as thiamin and riboflavin. Plantains also contain flavonoids and phenols—antioxidants that help control inflammation.

Plantains are a type of fruit that's a staple of many diets worldwide—including the African Heritage Diet. This healthy fruit looks like a banana but is larger, starchier and less sweet than the smaller bananas that are breakfast and snack staples for many.

Slice the plantains crosswise into thick slices, about 1¼ inches. (You should get about 5 slices per plantain.) In a bowl large enough to hold the plantains, combine the salt with ½ cup water and stir until dissolved. Add plantains and set aside to soak for 15 to 20 minutes.

There are a few reasons for the garlic-lime water soak: It prevents the tostones from oxidizing. In order to prepare tostones most of the way in advance, many cooks will peel, fry, and smash their plantains ahead of time, and then wait until just before serving for the final fry.

Soak in a bowl of salted cold water for 30 minutes. 2Heat oil in a 5-quart heavy pot over moderate heat until a deep-fry thermometer registers 375°F. 3Drain plantains and pat dry. Working in batches, fry the chips, agitating them with a fork so they don't sick together.

By placing the unripe plantains in an airtight container and storing them on your kitchen counter, away from direct sunlight, you create an environment that traps ethylene gas and accelerates the ripening process. Make sure to check on the plantains daily, as their color change can indicate their stage of ripeness.