High Protein Mashed Plantains

Elevate your side dish game with this High Protein Mashed Plantains recipe, a hearty fusion of flavor, texture, and nourishment. Featuring naturally sweet ripe plantains mashed to creamy perfection, this recipe is packed with protein-rich black beans and nutty quinoa, making it a satisfying option for any meal. Enhanced with aromatic sautéed onions, garlic, and a touch of ground cumin, every bite bursts with savory warmth. A splash of chicken or vegetable broth ensures the perfect mash consistency, while fresh cilantro adds a vibrant finish. Quick to prepare in just 40 minutes, this dish is ideal as a nutritious post-workout meal or a flavorful complement to your favorite mains. Perfect for those seeking high-protein, nutrient-dense comfort food, this recipe is both gluten-free and deeply satisfying.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Peel the plantains and cut them into 1-inch chunks.

Step 2

Finely chop the onion and garlic cloves.

Step 3

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the garlic and sauté for an additional minute until fragrant.

Step 5

Add the chopped plantains to the pot, stirring well to combine with the onions and garlic.

Step 6

Pour in the chicken or vegetable broth and bring to a boil.

Step 7

Reduce the heat to a simmer, cover, and cook for 15-20 minutes until the plantains are soft and easily pierced with a fork.

Step 8

While plantains cook, rinse and drain the black beans.

Step 9

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.

Step 10

Stir in the black beans, cooked quinoa, ground cumin, salt, and pepper.

Step 11

Mix well until all ingredients are combined, and the mixture is creamy.

Step 12

Taste and adjust seasonings if necessary.

Step 13

Garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	1639.8 grams (1639.8g)

Amount per serving	% Daily Value*
Calories	1596

Total Fat 35.80g	46%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3091mg	134%
Total Carbohydrate 323.00g	117%
Dietary Fiber 33.80g	121%
Total Sugars 130.00g
Protein 29.90g	60%

Vitamin D 0IU	0%
Calcium 215mg	17%
Iron 11mg	63%
Potassium 4576mg	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.

Source of Calories

Fat: 18.6%

Protein: 6.9%

Carbs: 74.5%