Plantains and Beans – A lightened version of plantains and beans quick and easy, with kale – no frying required , yet still quite tasty!
Happy Monday Everyone!!!
How was your weekend? Did you watch the super bowl? Sad to say I don’t follow football, my favorite part of watching the Super Bowl is generally the commercials and after the halftime show, I am done. Head over to the table and fill up, until I am stuffed. This year was quite different I watched the last 45 minutes and got so caught up in the game that I almost lost it. I was rooting for hobby’s team and got my heart broken. Now am going to have a sleepless night. Somebody needs to remind me of this next time.
Anyways have I told you how much I heart beans? My favorite is fried plantains and beans but can’t have it all the time. Here is an alternative to fried plantains and beans, a one-pot meal that is less fattening.
To obtain the reddish color here, I used paprika-It adds tons of flavor with barely any calories. You would swear I put a ton of red oil in this dish right? But I DIDN’T. Don’t be put off by the looks, it only has 1/3 cup of oil.
This is a hearty, protein filled one-pot dish – an easy meal you can throw together anytime of the week.
Here are a couple of guidelines for this recipe, you can use any protein (chicken, beef, pork, smoked turkey,) or make it a vegetarian meal, you’ll certainly have enough protein from the beans anyways.
Ok, I dread boiling beans so while am at it – I cook more than enough beans needed and save the rest.
We all have hectic schedules, especially during the weekdays or even weekends. Save time when you can.
For those that the taught of boiling beans seems really foreign then just use canned beans. Be sure to rinse them thoroughly before adding them to the pot. You may throw in some greens and scotch bonnet pepper for flavor, color and vitamins.
Enjoy!!
Plantains and Beans
Ingredients
- 1-2 pounds meat chunks beef, chicken, pork
- 1 medium onion chopped
- 4-5 pounds slightly riper-unripe plantains
- 1/2 cup Crayfish optional
- 1/3 cup of Palm Oil Canola Oil
- 4 cups boiled beans
- 1 Chicken Bouillon cube
- 2 teaspoons smoked paprika
- 1 scotch bonnet pepper habanero
- 1 bunch of fresh kale chopped
- ½ -1 Cayenne Pepper optional
- Salt and pepper to taste
Instructions
- In Large –sized saucepan boil meat seasoned with salt, cayenne pepper, onions until tender depending on the meat. Make sure you about 3-4 cups or more of chicken broth to use.
- Using a sharp knife cut both ends off the plantain. This will make it easy to grab the skin of the plantains. Slit a shallow line down the long seam of the plantain, peel only as deep as the peel. Remove plantain peel by pulling it back.
- Cut the plantains into thick round shape.
- Place the plantains into the pot of boiled meat, add the bouillon cubes, crayfish red oil and remaining onions. Add about a cup or more of water to cover the ingredients
- Bring to a boil and low the cooker to medium and let it cook slowly for about 20
- Finally add the cooked beans, kale and cook for an additional 10 minutes or more until tender. Adjust seasonings and thickness of soup with water, salt and pepper .
- Remove fro m heat and serve warm.
Tips & Notes:
1. Rinse beans and pick through and discard any foreign object.( I did not have to do this because I used the package beans,). Add beans to a large pot covering with 3-4 inches of cold water.
2. Cover and let sit overnight or 6 to 8 hours.
3. Drain the soaked beans, rinse, and place the beans in a Dutch oven or pressure cooker. Follow instructions for cooking beans in your pressure cooker. It takes roughly between 8 to 12 minutes to cook. If not using a pressure cook, cook the beans for about 30 minutes or more until tender – black beans take longer to cook.
4. Drain the cooked beans and set aside
Nicole says
Your website is fantastic Thank you thank you thank u
Patrick says
What type of plantains should be used? Green or ripe?
ImmaculateBites says
Green plantains or slightly ripe plantains. It should be firm enough to withstand the cooking .
Sarah says
Hi! This dish looks amazing! I really want to cook this on Friday. However, I am vegetarian so I will just leave out the meat/crayfish and use a fake chicken seasoning that I have that tastes pretty close to the real thing.
How would I adjust this recipe since i’m removing the meat and the crayfish?
Basically, when do I add onions, the peppers, the seasonings (i.e. salt, cayenne, paprika, etc.)? Do I still cook the beans separately without any other ingredients…and then add the plantain and the onions with the seasons?
Hope this makes sense! Any suggestions would be appreciated!
ImmaculateBites says
Yes, I would cook the beans separately before adding to the plantains. Then I would add all the seasonings(paprika, cayenne pepper, onions), reserved for the chicken, into the pot of plantains and beans.
Do let me know how it works for you . Thanks
Stacy says
So good!!!! Another great recipe.
ImmaculateBites says
YESS!!!
Linda says
Can I substitute a different green for the kale?
ImmaculateBites says
You sure can. Any leafy green works well here.
Salah says
This blog has quickly become my sunday afternoon routine. I chose a recipe Ive not tried, I put on some soul music and just get on with cooking and following instructions… And for the past 3 weeks, each recipe has turned out so excellent and delicious! Thank so much for sharing your awesome cooking skills. Much appreciated.
ImmaculateBites says
Thank you so much salah! You just warmed my heart this sunday morning.
MaryAnn Ndwanyi says
Thank you for your recipes. Wish I had this website 10 years ago. I was curious about where this recipe originates from. I’m American married to a Rwandan who was born and raised in Tanzania. This looks very delicious and I will be making it for the family. Thank you.
Thank you,
MaryAnn
ImmaculateBites says
Hi MaryAnn! Glad you found this website. What I know about this recipe is that most West African Countries have a variation of it and it’s not specific to one region.Do let me know how it works for you. Thanks
Ashly says
Are you asking for whole crayfish or dried crayfish?
Thank you!
ImmaculateBites says
Dried Crayfish
Chele says
Another successful dish! I can’t thank you enough! Thank you! https://docs.google.com/file/d/0B7WywDLS7ktXTDVLTDBkSmFaZms/edit?usp=docslist_api
ImmaculateBites says
Aww thanks Chele, glad you are becoming a fan.
Johanna says
This looks delicious, I definitely want to make it soon! I love, love, love plantains. Any recommendation as to which type of meat works best? I’d like to keep the meal somewhat light, but without sacrificing flavor.
ImmaculateBites says
Hi Johanna, I have tried this with all kinds of protein and it works well. Smoked turkey , beef shank, or chicken(thighs cut up) would do just fine. Let me know how it works for you. Thanks.
Ngozi Beyibe says
I like this type of cooking, I will try it for my children hope I t will be good for them.
rajathebelle says
salaam! how does one go about boiling beans if theyd rather not use canned?
ImmaculateBites says
Recipe has been updated . Let me know if you make it . Thanks
Lynn | The Road to Honey says
This stew looks so warm and tasty…comfort food at it’s best. And I love how it include plantains as a unique twist from the soups that I am used to.
ImmaculateBites says
Thanks Lynn. Plantains makes this a one pot meal. You can also use potatoes.
anna says
This looks delicious- what kind of beans do you use? I ate a lot of rice and beans when I lived in Cameroon, but it seems like I can never find the same type of beans.
ImmaculateBites says
Thanks, I used red beans. Pinto, kidney and/or black beans would work as well.
anna says
Thanks! Going to make this later this week.
Nagi@RecipeTin Eats says
No one but you can make me want to dive in a slurp up beans straight out of pot except you! I’m not really into football either but I do get caught up in the hype! I just don’t understand the rules, I’ve had them explained to me loads of times but I just don’t get it. I yell and cheer when others do, but I don’t really get why I’m cheering 🙂
ImmaculateBites says
Nagi, that’s how I felt loading up these pictures. Oh, don’t worry about really getting into football- I don’t!!!
kay says
Question: If I decide to add the Crayfish, at which step should I add them? This dish looks very delish by the way, thanks for sharing and keep up the good work.
ImmaculateBites says
Thanks Kay. You add it when you add the plantains and most of the ingredients.