Tags
caraway seeds, cayenne, chilli, coriander seeds, gluten- free, healthy, nutrition, paprika, plantain, spicy black beans, vegan, vegetarian, wild rice
Plantain, one of my favourite vegetables. Quietly sweet with a wonderful bite. Grilled to perfection they retain a beautifully soft interior. They are great for marinating and even more exciting- they are great for you…
Plantains are rich sources of B-complex vitamins, particularly high in vitamin-B6(pyridoxine). Containing more Vitamins A, C and Potassium than their Banana brothers. They also provide adequate levels of minerals such as iron, magnesium, and phosphorous and 2.3 g of dietary fiber per 100 g. One single plantain will happily serve two people. And for 50p each, they are a great way for the vegetarian/ vegan/ anyone, in need of a range of vitamins and minerals*.
I made this dish from memories of an amazing cafe i used to frequent in Liverpool. Breakfast was a hearty plate of Grilled Plantain, Spicy Beans, Rice, Salad (and Chips for some reason). That was my first encounter with the vegetable and i’ve had a soft spot for it ever since.
(Serves 2, Vegan, Gluten- free)
Plantain:
- 1 ripe Plantain (will look like a very ripe Banana)
- 1 tablespoon Paprika
- 1/2 teaspoon of Cayenne Pepper
- 1/2 teaspoon Chilli Flakes
- 1/2 teaspoon of Sea Salt
- Mix the spices and salt in a small cup and sprinkle half onto a large plate
- Peel the plantain and cut into 1/2 inch thick disks, arrange in one layer on the spice plate
- Sprinkle the remaining spices on top, cover and leave for at least one hour
- To cook, heat a griddle pan on a high heat, add the plantain and cook for 2 minutes on each side
Spicy Black Beans:
- 1 cup of cooked Black Beans
- 1 Celery Stalk, roughly chopped
- 1/2 a baby Leek, roughly chopped
- 1 small Red Onion, roughly chopped
- 2 cloves of Garlic, minced
- 1 medium Red Chilli, finely chopped
- 1 teaspoon of Tumeric
- 1 teaspoon of Garam Masala
- 1/2 teaspoon of Caraway Seeds
- 1/2 teaspoon of Coriander Seeds
- juice of 1 Orange
- 1 tablespoon of Olive Oil
- In a heavy based pan/ skillet, heat the oil, onion, leek and celery for 3 minutes (you want some bite)
- Add the beans, garlic, chilli and spices and cook for 5 minutes on a medium heat
- Add the orange juice, stir and turn off the heat
Serve with Wild Rice (cook 1/2 cup rice to one cup water for 25 minutes) and plenty of salad.
(*Source: http://www.nutrition-and-you.com/plantains.html)
