Plantains and Beans
Plantains and Beans - A lightened version of plantains and beans quick and easy, with kale - no frying required , yet still quite tasty!
Servings 6 - 7
Calories 555kcal
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.
Notes
How to boil beans
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
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
Nutrition
Calories: 555kcal | Carbohydrates: 95g | Protein: 27g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 48mg | Sodium: 262mg | Potassium: 1856mg | Fiber: 12g | Sugar: 35g | Vitamin A: 3905IU | Vitamin C: 58.8mg | Calcium: 54mg | Iron: 4.6mg