Tag: plantain

Plantain, Black Bean and Grilled Corn Tacos

Plantain Black bean and grilled corn tacos freshandfit

If you love latin flavors, today’s recipe is going to be a hit in your house. ┬áThese plantain, black bean and grilled corn tacos have flavors ranging from sweet and tangy to smokey and spicy. Even those who are used to carnivore forward tacos won’t miss the meat in these tacos. This isn’t a complex recipe but feels very exotic and fancy for a taco. Best of all, this plant based taco is full of great nutrition. The natural flavors marry so well that you don’t need a ton of ext a seasoning or sauces.

 

Plantain, Black Bean and Grilled Corn Tacos

Yield: 6-8 tacos

Ingredients

  • 6-8 corn tortillas
  • 1 plantain, sliced into 1/2 inch slices
  • 1 ear of corn
  • 1 can black beans , drained
  • 1/2 c red onion, diced
  • 1 c mango, diced
  • Juice of 2 limes
  • 2 tbsp olive oil
  • 1 tbsp cumin
  • 1/2 tsp chili powder
  • Pinch of cayenne powder
  • 1 handful cilantro, chopped

Instructions

  1. Preheat grill to 400.
  2. Boil a medium sized pot full of water. Add ear of corn (without husk) boil ten minutes. Move corn to grill. Lightly grill the corn until lightly charred turning every 5 minutes.
  3. Slice kernels off corn into bowl.
  4. In a separate small bowl, toss plantain slices in cumin, chili powder and cayenne.
  5. Heat olive oil in a pan over medium heat. Add plantains, cook 5 minutes each side.
  6. Assemble plantains, corn, black beans, red onion, and mango on tacos.
  7. Top with fresh lime juice and cilantro.
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http://freshandfit.org/plantain-black-bean-and-grilled-corn-tacos/

Plantain and Black Bean Burgers with Mango Jicama Slaw


plantain burgers 2

Up next are Plantain and Black Bean Burgers with Mango Jicama Slaw, or what I call the “Tango” burger. Cuban and Caribbean flavors meld together in this vegetarian friendly delight. It is like a trip to the islands for you senses. Piled on top of a crunchy tostada, a smokey and sweet burger topped with a juicy mango and fresh lime slaw. I think this burger will be a summertime favorite for meat eaters and plant based eaters alike!

Plantain and Black Bean Burgers with Mango Jicama Slaw

Yield: 4 burgers

Ingredients

  • 1 can black beans, drained and rinsed
  • 1 ripe plantain, cut into large slices.
  • 1 tbsp cumin
  • 1 tsp paprika
  • 1 tsp garlic
  • 1/2 tsp salt
  • 1 tbsp olive oil or non stick spray
  • 1 egg, beaten
  • 2 tbsp all purpose flour
  • 4 tbsp chopped cilantro, divided
  • Juice of 1 lime
  • 1 ripe mango, diced
  • 1/3 c red onion, minced
  • 1/2 c jicama, sliced into thin strips
  • 4 tostadas

Instructions

  1. Combine beans and plantain in a medium mixing bowl. Using a potato masher, mash until chunky but combined.
  2. Add garlic, cumin, salt, paprika, flour and 1/2 of cilantro. Pour in egg and stir.
  3. Heat a flat top or skillet on medium heat. Spray with non stick spray or olive oil (can also be made on grill using a high heat safe pan, like cast iron).
  4. Using a 1/3 c measuring cup, scoop mixture and place on flat top. Use opposite side of scoop to lightly press burger down. Cook 5 minutes each side.
  5. For slaw, combine red onion, jicama, mango and cilantro. Stir in lime juice.
  6. Assemble each burger on top of a tostada, top with slaw.
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http://freshandfit.org/plantain-black-bean-burgers-mango-jicama-slaw/

plantain and black bean burgers

Cuban Style Riced Cauliflower

cuban cauliflower rice

This might be one of my favorite recipes I have to share with you. It is Cuban Style Riced Cauliflower using, you guessed it, cauliflower instead of rice. I was able to find orange cauliflower in my supermarket, which helps to mimic the color of spanish rice. If you can’t find orange, white will work just fine. You could even add a little ground turmeric to dye the cauliflower orange if you desire. The recipe has all of the bold flavors you would expect from a cuban dish, but with far less carbs and calories, and much more nutrition. Plus, the colors of all the fresh ingredients are so gorgeous. Enjoy!

1 head of cauliflower, broken into florets
4 tbsp olive oil
1/3 c red onion
1/2 mango, diced
2 tsp ground cumin
1 tsp oregano
1 tsp minced garlic
1/2 c black beans, rinsed and drained
1/2 cup chopped fresh cilantro
1 green onion, thinly sliced
1 plantain sliced diagonally
1 tbsp lime juice
1 tsp lime zest
Sea salt and black pepper

Prepare ingredients

In a food processor, pulse cauliflower until “riced” working in small batches.

Heat 2 tbsp olive oil in a medium frying pan over low to medium heat, add plantains and cover. Cook 4-5 minutes and then flip each slice over. Cook 4-5 minutes longer. Slices should be nicely browned.

While plantains cook, heat a separate pan with 2 tbsp olive oil and add cauliflower “rice”, cook 5 minutes. Add garlic, oregano, and cumin. Stir.
Add red and green onion, cook 2 minutes.

add mango, black beans, lime zest and juice. Stir. Season with sea salt and black pepper.

Transfer to serving bowl and add plantains. Garnish with cilantro.

Yields 6 servings.