How to Cook With Plantain, the Quintessential Caribbean Ingredient

Plantain, also known as “cooking banana,” has long been a staple of Caribbean cuisine. In Cuba, the fruit is fried into tostones and served with dipping sauces, for example, and in Puerto Rico, they are a key part of mofongo (which is mashed plantain with garlic and pork). They are also enjoyed across Jamaica, Venezuela, Colombia, the Dominican Republic, and many African countries in various recipes—they can be fried, mashed, boiled, or steamed, depending on the dish.

But outside of the Caribbean, plantains are also gaining in popularity. In 2020, Global Trade Mag reported that the global market was rising steadily, hitting a value of nearly $32 billion in 2019. It noted that the biggest consumers of the fruit were Cameroon, Ghana, and the Dominican Republic, but it also observed that the US market was climbing, too. “The US represented the key importing country with an import of about 359,000 tonnes, which amounted to 27 percent of total imports,” the publication stated.

It’s no surprise that plantain is starting to gain more global recognition. The fruit is versatile, nutritious, and easy to cook with. Below, we’ve listed some of our favorite ways to prepare plantain. But first, here’s a little bit more about the fruit.

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Are plantain and banana the same?

Bananas and plantain belong to the same genus, Musa, and they undeniably look the same, but they are not the same fruit. Plantains are larger with much thicker skin, and they come in many different colors, from green to yellow to black. They’re also far more savory and starchy than bananas, which tend to be sweeter and softer. That said, blackened plantains tend to be far sweeter than green and yellow varieties.

Lazy Cat Kitchen

Unlike bananas, plantains are usually eaten in savory meals (although not always) and are often fried, baked, grilled, or boiled before they are consumed. “In most Caribbean and Latin American households, plantains pass as a staple vegetable in every meal,” notes the organic Latin seasoning brand Loisa. “Their starchy quality and diverse preparation methods make them a neutral go-to for all kinds of dishes.”

RELATED: The 7 Blue-Zone Worthy Caribbean Foods You Should Be Eating

Is plantain good for you?

Plantains aren’t just tasty and versatile, they’re also pretty nutrient-dense, too. They’re a source of complex carbohydrates, and they’re a source of protein and potassium, as well as vitamin C, vitamin A, and magnesium. 

But one of the best nutrients plantain has to offer is fiber, which is essential for supporting digestive and bowel health. Research suggests that 95 percent of Americans don’t have enough fiber in their diet, so eating more plantains can help people eat more of the important nutrient. 

“Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut. A healthy gut leads to less acute and chronic inflammation, both in the gut and throughout the body.” —Nichole Dandrea-Russert, MS, RDN, and author of ’The Fiber Effect,’ told VegNews

However, Healthline warns that the health benefits of plantains can sometimes be hindered by how they’re cooked, and it’s best to eat fried versions of the fruit in moderation.

“You might commonly come across plantains fried and soaked in grease as a side dish in a restaurant, maybe even topped with sour cream. While they taste absolutely amazing, fried plantains aren’t exactly a healthy choice if fried in an unhealthy oil,” notes health writer and research analyst Jacquelyn Cafasso. “It’s better to think of plantains as a starchy vegetable or a substitute for potatoes. Their texture and mild flavor really shines when baked or grilled.”

How to cook with plantain: 7 vegan recipes

Plantain can be cooked in many different ways, but we’ve highlighted just a few of our favorite dishes below, from lasagna to loaded tostones. 

Karla Salinari

1 Vegan Tempeh-Filled Plantain Cups (Tostones Rellenos)

In the Caribbean, fried plantain cups are often filled with ground beef or chicken, but you can load them up with whatever you like. In this recipe from the Abuela’s Plant-Based Kitchen cookbook, for example, they are loaded up with ground tempeh and seasoned heavily with delicious aromatic spices.
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Karla Salinari

2 Vegan Pastelón Puerto Rican Sweet Plantain Lasagna

In this recipe, also from the Abuela’s Plant-Based Kitchen cookbook, Caribbean and Italian cuisine fuse to create a hearty, nourishing sweet plantain lasagna. The dish is loaded with goodness thanks to the veggie filling, which features yellow onions, green peppers, carrots, peas, corn, and more. It’s the perfect midweek pick-me-up comfort food.
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Yuki Sugiura

3 Vegan Caribbean Callaloo and Plantain Phyllo Pie

Callaloo pie is beloved in a few Caribbean countries, but it’s particularly popular in Trinidad, where it is the national dish. In this recipe from the Plentiful cookbook, you’ll learn how to make the hearty classic with ingredients like canned callaloo, plantain, silken tofu, and phyllo pastry. It’s a delectable dish that is sure to become one of your new favorites.
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Sam Dixon

4 Vegan Plantains With Spicy Red Pepper and Tomato Rice

Just one pot is all you need to make this spicy rice dish from the Broke Vegan One Pot cookbook. Fiery Scotch bonnets and mild red bell peppers work together with the plantains and tomatoes to create a delicious dish that is easy to make and bursting with flavor.
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Yuki Sugiura

5 Vegan Loaded Tostones With Spicy Roasted Carrot Dip

A spicy roasted carrot dip is the perfect accompaniment for fried tostones—the blend of crunchy plantain and spicy, sweetness are arguably a match made in heaven. Forget nachos, this is about to become your go-to movie night snack.
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Lazy Cat Kitchen

6 Vegan Tacos With Fried Plantain

Bring together the flavors of Mexico with those of the Caribbean with this tasty taco recipe from Lazy Cat Kitchen. The fried plantain is delicious with pickled onions, tangy coriander crema, and lime-flavored refried beans. “You are welcome to skip [the beans], but they do make the dish more substantial, are super easy and quick to make and provide additional nutrition,” says recipe developer Ania Marcinowska.
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Connoisseurus Veg

7 Smoky Tofu, Peanut Butter & Plantain Curry

While you might not initially think of sweet plantains when you’re cooking up a curry, this recipe from Connoisseurus Veg demonstrates why it’s such a good idea. It’s inspired by traditional peanut stews from countries like Senegal and Mali, and it’s loaded with delicious flavor. “There are a bunch of ways to cook plantains, but I like them in a stew because you can just chop and toss them in,” says recipe developer Alissa Saenz.
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