How to Spiralize a Plantain & Plantain “Rice” and Beans
Try this recipe for spiralized plantain "rice" and beans. It's a delicious and healthy meal that's easy to make.
Try this recipe for spiralized plantain "rice" and beans. It's a delicious and healthy meal that's easy to make.
- salt and pepper to taste
- 2 tbsp olive oil
- 1 tsp chili powder
- 1 tsp cumin powder
- 2 cloves of garlic minced
- 1/2 cup low-sodium chicken broth
- 2 large plantains peeled, blade c
- 3/4 cup diced yellow onion
- 1/2 tsp adobo seasoning
- 1 14oz can whole peeled plum tomatoes
- 1 14oz can of black beans rinsed and pat-dried
- Carbohydrate 0.88454 g
- Cholesterol 0 mg
- Fat 2.68751666763156 g
- Fiber 0.234700002829234 g
- Protein 0.741796666666667 g
- Saturated Fat 0.363321333466566 g
- Serving Size 1 1 -4 (48g)
- Sodium 294.077857638909 mg
- Sugar 0.649839997170766 g
- Trans Fat 0.10669700002613 g
- Calories 29 calories
Step-by-step
- In batches, place your plantain noodles into a food processor and pulse until made into rice-like bits. Set aside.
- Place a large skillet or saucepan over medium heat. Add in your olive oil. Once the oil heats, add in the garlic and red pepper flakes. Cook for 30 seconds and then add in the onion. Cook for 2 minutes and then add in the plantain rice.
- Season with salt, pepper, chili powder, Adobo and cumin. Cook the plantains for about 2 minutes and then add in the chicken broth. Let fully reduce.
- Take the tomatoes from the can and crush them with your hands over the skillet and into the rice. Pour in half the juices from the can and discard the rest.
- Add in the black beans and cook for another 2-3 minutes. When done, divide into bowls and enjoy!
A Busy Mom's Quick and Healthy Weeknight Meal: Plantain "Rice" and Beans
As a busy mom of three, finding time to cook healthy and delicious meals can feel like a Herculean task. Between school pick-ups, soccer practice, and endless piles of laundry, whipping up something nutritious often falls to the bottom of my to-do list. But I've learned that quick doesn't have to mean sacrificing flavor or nourishment. This recipe for plantain "rice" and beans has become a lifesaver, a staple in our weekly meal rotation that satisfies everyone's cravings without demanding hours in the kitchen.
The beauty of this dish lies in its simplicity and versatility. I love how easily adaptable it is. Sometimes I swap the chicken broth for vegetable broth for a vegetarian option. Other times, I add leftover grilled chicken or shrimp for extra protein. My kids even enjoy it with a dollop of plain yogurt or a sprinkle of cheese. The key ingredient, the spiralized plantain “rice”, offers a unique texture and subtle sweetness that contrasts beautifully with the savory beans and spices. It’s a fantastic way to sneak in extra fruits and vegetables into my children’s diets, even the pickiest eaters seem to enjoy this!
Preparing the plantain “rice” is incredibly straightforward. Simply spiralize the plantains (or, if you don’t have a spiralizer, roughly chop them) and then pulse them briefly in a food processor until they resemble rice. It’s a quick process that makes a big difference in the overall texture and taste of the dish. The rest of the cooking process involves a simple sauté of onions and garlic, followed by the addition of the plantain rice, beans, and spices. The entire recipe comes together in under 30 minutes, making it perfect for a busy weeknight meal. The vibrant colors alone make it appealing, the fragrant spices fill your kitchen with warmth, and the flavors dance together beautifully.
This isn't just a quick meal; it's a satisfying and healthy one too. Plantains are a fantastic source of potassium, fiber, and vitamins, while black beans are packed with protein and other essential nutrients. The use of olive oil adds healthy fats, and the spices provide a delightful kick of flavor. It’s a recipe that leaves me feeling good about what I’m feeding my family, knowing that it nourishes their bodies and satisfies their taste buds.
Beyond the convenience and health benefits, this plantain "rice" and beans recipe is also incredibly budget-friendly. Plantains are generally inexpensive, and the other ingredients are pantry staples that I usually have on hand. This makes it a smart choice for families who are looking for delicious and affordable meal solutions. Over the years, I’ve experimented with different variations of this recipe, sometimes adding a squeeze of lime juice at the end for a brighter flavor or incorporating other vegetables like bell peppers or zucchini. The possibilities are truly endless!
So, if you're a busy mom (or anyone else looking for a quick, healthy, and delicious meal), I highly recommend giving this plantain "rice" and beans recipe a try. It's a guaranteed crowd-pleaser that will quickly become a regular in your kitchen. It's a testament to the fact that healthy eating doesn’t have to be complicated or time-consuming – sometimes, the simplest recipes are the most satisfying. And, let's be honest, as busy moms, we need all the simple victories we can get!
Tips and Variations:
- Spice it up: Adjust the amount of chili powder and adobo seasoning to your liking. For a milder dish, reduce the amount of spices.
- Add protein: Incorporate leftover cooked chicken, shrimp, or tofu for extra protein.
- Vegetarian option: Use vegetable broth instead of chicken broth.
- Add veggies: Include other vegetables such as bell peppers, zucchini, or carrots for added nutrients.
- Make it creamy: Stir in a dollop of plain yogurt or sour cream at the end for a creamier texture.
- Garnish: Top with fresh cilantro, avocado, or a squeeze of lime juice for added flavor and visual appeal.
This recipe is more than just a meal; it's a moment of ease in a busy life, a small act of self-care that nourishes both body and soul. It's a reminder that even on the busiest days, taking the time to prepare a healthy and flavorful meal is worth it.
