Delicious Vegan Plantain Recipe For A Healthy Breakfast

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Finding the perfect vegan plantain recipe can be a real challenge. You sift through countless pages, hoping to uncover a dish that’s not only delicious but also aligns with your dietary preferences. I’ve been there, scrolling endlessly, seeking that ideal blend of simplicity and taste. 

Then, I stumbled upon a game-changer. Imagine biting into a dish where the natural sweetness of plantains meets the rich, savory flavors of vegan ingredients.

It’s not just about substituting; it’s about enhancing and embracing the full potential of plantains in a vegan diet. This discovery wasn’t just a new recipe for me; it was a revelation in my culinary journey, promising to transform your approach to vegan cooking.

What Is Vegan Plantain? 

Vegan plantains are dishes made from a staple tropical fruit prepared without animal products. These versatile fruits can be used in various vegan recipes, from sweet to savory. When ripe, plantains develop a natural sweetness, making them perfect for desserts or caramelized side dishes.

In their unripe state, they offer a starchy texture akin to potatoes, ideal for frying, baking, or boiling. Vegan plantain dishes are a creative way to enjoy this nutrient-rich fruit, ensuring a meal that is both delicious and aligned with vegan dietary principles.

Fact– Often mistaken for bananas, plantains are more starchy and less sweet. They require cooking before consumption. Plantains are a staple in tropical regions, offering versatility in culinary uses.

Recipe Directions 

• Preparation: Gather all your ingredients. Dice, chop and measure everything before you start cooking to make the process smoother.
• Cooking: In a sturdy, non-stick casserole pot, dutch pot, or large skillet, melt the coconut oil over low-medium heat. Add the scallion, onion, and garlic, sautéing until soft and translucent.
• Add the bell peppers and ginger to the pot, cooking for approximately 5 minutes until the peppers have softened.
• Stir in the thyme, chopped tomatoes, coriander, pimento berries, black pepper, and curry powder. Cook for about 2 minutes until the spices become fragrant.
• Add the kidney beans, sweet potato, and plantain (only if firm; see note below for overripe plantains), along with the scotch bonnet pepper, coconut milk, and water.
• Bring the mixture to a rolling boil, then cover with a lid. Reduce the heat to medium/low and let it simmer for about 25 minutes.
• Five minutes before cooking, carefully fold the spinach and sprinkle in the pink salt. Adjust salt to taste.
• Note for Overripe Plantains: If your plantain is soft and overripe, add it 5-10 minutes before the curry is finished cooking to prevent it from turning mushy.
• Serving: Allow the curry to rest for about 5 minutes after cooking. Serve warm with your choice of rice or bread.

Variations, Add-Ons, And Toppings 

Variations

• Protein Swap: For a different protein choice, add chickpeas, lentils, or tofu for a more substantial texture.
• Spice Adjustments: Customize the heat level with different types of peppers, or experiment with spice blends like masala, jerk seasoning, or za’atar for a global twist.
• Vegetable Variations: To diversify the dish’s nutritional profile and flavors, swap out or add vegetables such as zucchini, eggplant, or mushrooms.

Add-Ons

• Grains: Serve your plantain dish over a bed of quinoa, brown rice, or couscous to make it even more filling.
• Legumes: Incorporating black beans or pigeon peas can add depth and elevate the dish to a complete meal.
• Nuts and Seeds: Sprinkle toasted cashews, almonds, or pumpkin seeds on top for a crunch.
• Herbs: Fresh cilantro, parsley, or basil can add a fresh, aromatic finish.

Toppings

• Avocado: A few slices of avocado or a dollop of guacamole can add creaminess and healthy fats.
• Salsas and Chutneys: Consider mango salsa or tomato chutney for a sweet and tangy contrast.
• Vegan Yogurt or Sour Cream: Add a swirl of vegan yogurt or sour cream on top for a creamy, cooling element.
• Lime or Lemon Zest: A sprinkle of citrus zest can brighten the dish with acidity and fragrance.

Vegetable Substitutions

• Sweet Potato: It can be substituted with butternut squash for a similar sweet and creamy texture or with carrots for a slightly different but equally delicious sweetness.
• Bell Peppers: If bell peppers are not your favorite or you simply ran out, zucchini or eggplant make great substitutes, offering a different texture but absorbing flavors well.
• Spinach or Callaloo: Kale or Swiss chard can replace spinach or callaloo, providing a slightly different flavor but with similar nutritional benefits. Mustard greens offer a peppery kick if you want something with a bit more spice.
• Onion: Leeks or shallots can be used instead of onions, offering a milder taste. For a slightly sweet flavor profile, try red onions.
• Scallion: Chives or green onions are excellent substitutes for scallions, offering a similar mild onion flavor.
• Tomato: For those who can’t have tomatoes or simply don’t like them, red bell peppers (for raw dishes) or pumpkin puree (for cooked dishes) provide color and a different, yet complementary, flavor profile.
• Kidney Beans: Black beans or chickpeas can replace kidney beans, adjusting the dish’s texture and flavor slightly but keeping it within the realm of hearty legumes.

Quick Tip– Consider the ripeness of the plantains for perfectly cooked dishes: Use green ones for savory dishes and yellow to black ones for sweet treats.

Best Side Dishes

1. Coconut Rice Fluffy and fragrant, perfect for soaking up rich sauces.
2. Steamed Greens Kale or spinach, lightly seasoned, complements the sweetness of plantains.
3. Quinoa Salad A citrusy quinoa salad adds freshness and protein.
4. Black Bean Soup Hearty and spicy, it balances the plantain’s sweetness.
5. Cucumber Avocado Salad Offers a cool, crisp contrast to warm dishes.
6. Fried Cauliflower Rice A low-carb, flavorful side that pairs well with the starchy fruit.
7. Jerk Tofu Spicy and smoky, it adds a protein punch.
8. Roasted Sweet Potatoes Their natural sweetness echoes that of ripe plantains.
9. Corn on the Cob Grilled or boiled, it’s a simple, sweet complement.
10. Caribbean Coleslaw A tangy slaw with a hint of spice, perfect for adding crunch.

How To Serve?

• As a Side Dish: Slice and fry ripe plantains until golden brown; serve alongside rice and beans or a hearty stew.
• In Tacos: Use mashed or diced plantains as a filling for vegan tacos, topped with avocado, salsa, and cilantro.
• As Chips: Thinly slice green plantains, fry or bake until crispy, and serve with a dipping sauce like guacamole or hummus.
• In Breakfast Bowls: Add caramelized plantain slices to breakfast bowls with quinoa, nuts, seeds, and a drizzle of maple syrup.
• In sandwiches or wraps: use grilled or baked plantains as a filling paired with vegetables and a spicy spread for sandwiches and wraps.
• As a Dessert, Bake ripe plantains with cinnamon and sugar until caramelized; serve with vegan ice cream or whipped coconut cream.
• In Salads: Toss grilled plantain pieces into salads for a sweet contrast to bitter greens and tangy dressing.
• As a Base for Bowls: Mash plantains for savory bowls topped with sautéed veggies, beans, and avocado slices.
• Stuffed Plantains: Hollow out cooked plantains and stuff with a mixture of black beans, corn, and spices, then bake until warm.
• In Soups: Add chunks of plantain to vegetable soups for a subtle sweetness and hearty texture.

Quick Tip– To avoid stickiness and ensure even cooking, lightly coat your plantains in oil before frying, baking, or grilling. This also enhances their golden color.

Storage & Make Ahead

• Refrigeration: Store ripe plantains in the fridge to slow ripening; they’ll last about a week.
• Freezing: Peel and slice plantains, then freeze in a single layer on a baking sheet before transferring to a freezer bag. They’ll keep for up to three months.
• Make Ahead: Prepare plantain dishes like curries or stews in advance. The flavors meld, and the dishes often taste better the next day. Store in the fridge for up to three days or freeze for longer storage.
• Reheating: Thaw frozen plantains or dishes in the fridge overnight. Reheat gently in a pan or microwave, adding water or oil to prevent drying out.

Fact– Plantains contain resistant starch, especially when green, which acts as a prebiotic, promoting gut health. Cooking them slowly enhances this benefit while unlocking their natural sweetness.

Frequently Asked Questions

Can I Substitute The Plantains With Another Ingredient In This Vegan Recipe?

While plantains offer a unique texture and flavor, especially when caramelized, you can substitute them with bananas for a sweeter taste or with starchy vegetables like potatoes or yams for a more savory dish.

Remember that the substitute will alter the dish’s flavor profile and nutritional content, so adjust the cooking time and spices accordingly.

Is This Vegan Plantain Recipe Gluten-Free?

This vegan plantain recipe is naturally gluten-free, primarily using fresh vegetables, legumes, and spices. However, to avoid cross-contamination, always check the labels of packaged ingredients like canned kidney beans and coconut milk to ensure they haven’t been processed or packaged in facilities that handle gluten-containing products.

How Can I Make This Recipe Spicier Or Milder?

The spice level in this recipe can easily be adjusted according to your preference. Add more scotch bonnet pepper or a teaspoon of cayenne pepper for a spicier dish.

If you prefer a milder version, remove the seeds from the scotch bonnet, use it sparingly, or omit it entirely. Adding more coconut milk can also help temper the spice.

Can I Prepare This Vegan Plantain Dish In Advance?

Preparing this dish in advance can enhance its flavors as the ingredients meld together. Once cooked, let the dish cool to room temperature, then store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or microwave, adding water or coconut milk if needed to maintain moisture.

What Are The Best Ways To Serve This Vegan Plantain Recipe?

This versatile recipe can be served in various delightful ways. It pairs beautifully with a side of jasmine or basmati rice, quinoa for added protein, or over a bed of mixed greens for a lighter option.

For a Caribbean twist, accompany it with fried dumplings or roti. It also stands alone as a hearty stew, perfect for warming up during cooler weather.