Roasted Plantain Bean Stew
Deliciously charred plantains are the star of this hearty and tasty Roasted Plantain Bean Stew. This is an easy plant-based stew that is packed with wholesome ingredients.
This is one heck of a delicious stew. Thick and filling, this roasted plantain bean stew made the need for seconds non-negotiable!
Most times, when I bring home plantains, my daughter peels them, slices them, and smothers them in a smorgasbord of spices. She then proceeds to pan roast them until they are deliciously caramelized. Spicy, sweet, and savory, these banana slices are irresistible to snack on.
This time, however, I decided I was going to use a medium ripe one to make a stew.
Peeling, slicing, and pan roasting the plantain did take about 15 minutes. But, roasted plantains with a caramelized, ever so slightly crispy exterior, are simply scrumptious and have this insane ability to alleviate any bean stew or curry!
This is a one-pan recipe as you can pan-roast the plantain in a pan, when it is roasted, remove it from the pan and set it aside and then cook the stew in the same pan.
We could not get enough of this stew as it was:
✔ So hearty,
✔ So flavor-packed,
✔ Spicy, sweet, and savory,
✔ So filling and satisfying
✔ Packed with fiber and plant protein power
✔ So easy to make
And… did I already mention: so darn delicious?!
This Roasted Plantain Bean Stew only requires the following 12 ingredients:
- red onion,
- garlic
- ginger,
- coriander,
- turmeric,
- smoked paprika,
- jalapeno,
- a can of fire-roasted tomatoes,
- a can of black beans,
- a ripe plantain,
- vegetable stock, and
- parsley.
This stew recipe is a quick and easy one as I opted to use canned black beans and canned fire-roasted tomatoes. You could use cooked black beans if you prefer or opt for a different bean altogether.
As for the canned fire-roasted tomatoes, you could make your own if you like (using one of these methods) and then use them in this recipe. Or, you can even add in a can of diced tomatoes. I opted for the can of fire-roasted tomatoes as they are so rich in flavor and so convenient.
The fire-roasted tomatoes combined with the sautéed onion, ginger, garlic, coriander, turmeric, smoked paprika, parsley, and pan-roasted plantain, add layer upon layer of flavor to this easy plant-based stew. This is one stew that is so tasty, we hardly ever have leftovers.
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However, if you happen to have leftovers, they can be stored in an air-tight container in your fridge for up to 3 days. I couldn’t account for more as we’ve never had any that lasted so long.
Is plantain safe to eat?
Plantains, no matter if they are ripe or unripe, are edible raw. They might not be as tasty raw as they are ripe.
If you can’t find plantains what would be a good substitute?
If you cannot get your hands on plantains, then sweet potatoes or yellow potatoes would work. Do keep in mind that using raw potatoes will increase the cooking time – and will eliminate the step of roasting them before adding them to the stew.
How ripe should the plantains be?
For this Roasted Plantain Bean Stew, I used a plantain that was medium-ripe. Which meant this plantain was slightly soft and yellowish with a smattering of brown splotches on the peel. I wouldn’t advise using super ripe bananas as this stew would turn out too sweet. I wouldn’t advise using unripe green plantains either as this stew would take longer to cook.
What to pair with this Plantain Bean Stew?
You can enjoy big bowls of this soup without any other add-ins or fixings. Or, you can serve this with some crusty bread or delicious roti.
Follow a meal of this Roasted Plantain Bean Stew with a delicious slice of this Love Cake or this Flourless Chocolate Peanut Butter Skillet Cake.
Ingredients
- 2 tbsp oil of your choice I used olive oil
- 1 red onion
- 3 cloves garlic
- 1 1/2 inch knob of ginger
- 3 1/2 tsp coriander powder
- 1/2 tsp turmeric powder
- 2 tsp smoked paprika powder
- 2 jalapenos
- 1 14.5 oz can of fire-roasted tomatoes
- 1 15.25 oz can of black beans
- 1 ripe plantain
- 1/2 cup vegetable stock
- 1 tbsp fresh parsley
Instructions
- Peel and chop the red onion, garlic, and ginger.
- Also, peel the plantain and chop it into bite-sized pieces. Chop or slice the jalapeno as well.
- Add 1 tbsp of oil to a large pan (I used a frying pan) and place the pan over medium heat/flame.
- Add the chopped plantain pieces to the pan and let roast for about 5 minutes or until golden brown. Flip pieces over and let roast another 5 minutes or until the other side is golden brown as well. Using a spatula, take roasted plantain off the pan and place it on a plate or bowl, and set it aside. Do not turn the stove off.
- Add the other tbsp of oil to the pan and add in the chopped onions, with the pan still sitting over a medium setting on the stove. Saute onions for about 5 minutes, stirring often.
- Add in the chopped garlic and ginger and saute for about 2 minutes.
- Add in the coriander, turmeric, smoked paprika, and stir well and let spices roast for about a minute.
- Add in the chopped jalapeno, the fire-roasted tomatoes, and the vegetable stock, and stir well, cover, and simmer for about 2 minutes.
- Open the can of beans and drain them and rinse them under running water.
- Uncover the pan and add in the black beans and stir well.
- Then add in the roasted plantains and let simmer another 2 minutes.
- Add in the parsley and stir well.
- Remove from the heat and enjoy!
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Nutrition
Another couple of our favorite stews are this black lentil stew and this Orange and bean stew – hope you enjoy these recipes as well.
The first time I made this I was quite ill, so I made some strange substitutions. I didn’t add the coriander powder and just did extra turmeric. didn’t have any fresh jalapenos so I used a full can of jalapenos juice included. Didn’t know where our canned tomatoes were, so used yet another can of jalapenos, and used cilantro in place of the parsley. I’ll tell you it was quite spicy for my white self, but good. I’ve since tried this recipe the correct way since and it was lovely.
I was looking for a savoury & vegetarian way to use the plantains I bought with whatever I had on hand.
I used canary (peruvian) beans (dried, soaked, cooked) and substituted part of the onion with green bell pepper, roasted tomatoes with fresh, jalapeno with another mild green one, and fresh ginger with powder.
pretty tasty! thanks
I like plantains, but I’ve only tried it on a few occasions and I’ve certainly never cooked with it. I always wasn’t quite sure about the ways you can use it. And here we go – thanks for a beautiful and easy idea Shashi! Stew always is a great idea when you want something delightful, comforting, and filling.
Such an interesting recipe. I am not familiar with cooking plantains. I’ve had them fried in a Cuban restaurant. This seems much healthier. I can imagine that your suggestion for using sweet potatoes would be good too. Thanks Visiting from Gluten Free A-Z Blog.
Hello Shashi, the roasted plantain stew is looking so comforting and delightful! Thanks for sharing!
Interesting! I don’t think I’ve ever roasted plantains before – come to think of it, I haven’t cooked with plantains much at all. We’ve been on a constant hunt for new, flavorful soups + stews, and this came along at the perfect time. Sounds delicious, Shashi!!
Im trying to eat healthier and this recipe is perfect – so healthy and so much flavor!
This looks amazing and so delicious! My hubby and I are going to love this recipe! So excited!
I don’t cook with plantains enough but I need to change that quickly. I love your daughter’s method of cooking them too! I can’t wait to try this recipe it sounds delicious.
I never thought of combining plantains with beans but it’s amazing how all of the flavors work together perfectly. Thanks for the recipe!
What a great looking dish! SO much flavor. Neat way to use plantains, too. I agree they have such terrific flavor when caramelized!
It’s still cold here, so I’m craving allll the comfort food. This stew is just what I need today!
What a great looking meal! I can’t wait to try it.
It looks filling and comforting!
Oooh I love how healthy and tasty this stew is! I think I could eat the whole thing by myself and not feel guilty!