High Protein Mashed Plantains
Elevate your meal prep game with this nutritious and satisfying recipe for High Protein Mashed Plantains! Featuring a delightful mix of tender, naturally sweet plantains mashed with hearty black beans, protein-rich quinoa, and aromatic garlic and onion, this dish is both delicious and wholesome. Simmered in a rich broth and seasoned with ground cumin, salt, and pepper, it boasts a savory depth that pairs perfectly with the vibrant garnish of fresh cilantro. Ready in just 40 minutes, this high-protein recipe is perfect for busy weeknights, offering a gluten-free, fiber-packed side or main course that’s full of Caribbean-inspired flavors. Perfectly creamy and bursting with nutrients, High Protein Mashed Plantains bring plant-based protein and bold flavor to your table—ideal for anyone seeking healthier comfort food options!
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Recipe Information
Ingredients
- 4 pieces ripe plantains
- 1 cup black beans
- 1 medium onion
- 3 pieces garlic clove
- 2 tablespoons extra virgin olive oil
- 1.5 cups chicken or vegetable broth
- 1 teaspoon ground cumin
- 0.5 cup cooked quinoa
- 0.5 teaspoon salt
- 0.5 teaspoon pepper
- 2 tablespoons fresh cilantro
Instructions
Peel the plantains and cut them into 1-inch chunks.
Finely chop the onion and garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the garlic and sauté for an additional minute until fragrant.
Add the chopped plantains to the pot, stirring well to combine with the onions and garlic.
Pour in the chicken or vegetable broth and bring to a boil.
Reduce the heat to a simmer, cover, and cook for 15-20 minutes until the plantains are soft and easily pierced with a fork.
While plantains cook, rinse and drain the black beans.
Once the plantains are fully cooked, remove the pot from heat and mash the plantains directly in the pot using a masher or the back of a spoon.
Stir in the black beans, cooked quinoa, ground cumin, salt, and pepper.
Mix well until all ingredients are combined, and the mixture is creamy.
Taste and adjust seasonings if necessary.
Garnish with fresh cilantro before serving.
Nutrition Facts
Calories |
1596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3091 mg | 134% | |
| Total Carbohydrate | 323.0 g | 117% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 130.0 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 4576 mg | 97% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
