16 Delicious Plantain Recipes That Will Make Your Life Better (2024)

FAQs

What is the best way to eat plantains? ›

Try it barbecued, fried or baked with plenty of spices and punchy flavours. Plantains look like large bananas, and can be green, yellow or almost black. They are generally eaten like a carbohydrate such as a potato rather than as a fruit, and this is how you need to think of them to cook them successfully.

Plantains are a good source of antioxidants, including vitamins C and A. Antioxidants are compounds that help reduce free radical damage and oxidative stress and may lower the risk of many diseases, such as cancer. Vitamins A and C are two of the top nutrients to support your immune system and fight disease.

Plantains can be ripened at room temperature. Plantains will keep in the refrigerator for up to 1 week. Plantains will not continue to ripen once refrigerated. Freeze plantains for 2 to 3 weeks wrapping them tightly in plastic wrap.

While the name plantain is often given to all Musa cultivars that are cooked before eating, botanically speaking, true plantains belong to one of four cultivar groups: French, French horn, false horn, and horn.

Plantains vs bananas: nutrition

The starch in plantains is high in nutrients and – as long as you cook them properly – you can eat more plantains than bananas in a serving. They are used in more savoury dishes, while bananas are cooked in recipes that call for even more sugar, making plantains overall a bit healthier.

I think most people are confused because it looks so much like a banana but it doesn't peel like a banana, taste (much) like a banana, and it isn't eaten like a banana. The plantain is a starchy cousin of the banana, and all that added starch means it almost always needs to be cooked before it can be eaten.

A cup of plantains has about 7 grams of fiber—25 percent of the 28 gram daily value—compared with less than 1 gram in a cup of white rice. "They have more vitamins and minerals as well," says Isabella Ferrari, MCN, RD, LD, clinical dietitian at Parkland Memorial Hospital in Dallas.

Raw, ripe plantains are generally safe to eat and can be a healthy food choice. Unlike green (unripe) plantains, ripe plantains have a sweeter taste and softer texture, making them more suitable for consumption in their raw state. They are a good source of carbohydrates, fiber, vitamins, and minerals.

Both are wonderful. Yes, if you are looking for a low glycemic load, then green would be better, but the fact is that they cannot be interchanged in recipes due to the consistency and starchiness of the food. If you want to do something like plantain chips you have to have green.

It is not safe to keep perishable foods unrefrigerated overnight. Bacteria and other microorganisms that can cause foodborne illness can grow rapidly in perishable foods if they are kept at temperatures between 40°F (4°C) and 140°F (60°C), which is known as the "danger zone".

Can I freeze plantain? ›

If you have plantains that you won't be able to use within the given timeframe, you can also freeze them. Peel and cut the plantains into slices, then store them in an airtight container or freezer bag. Frozen plantains can last for several months and are perfect for later use in smoothies or cooking.

Plantains are green or yellow when unripe and starchy, darker brown or almost black when they're fully ripe and sweet. It has nothing to do with how top-notch they are. If you want astarchy accompaniment or snack, you cook them when they're still yellow.

Green plantains are slightly higher in total carbohydrates and fiber, while yellow plantains contain more sugars. That being said, all plantains are a good source of fiber, containing between 4.5 to 6 grams per plátano—16–21% of the daily value.

If the outer skin is very brown or black and there's a strong, unpleasant odor from the plantain, it's a sign that it is spoiled. Also, take a peek at the fruit itself - if the flesh has turned dark or gray and has a putrid smell, it's time to toss it.

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 Mexican cooking, fried plantains are famously eaten on top of white rice, as in the main post photo. This brings a nice contrast of sweet and soft with savory and coarse. If you want to go over the top, drizzle some Mexican or Latin style cream or sour cream as a finishing touch.

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