Roasted Plantain Bean Stew
A hearty, plant-based stew featuring roasted plantains, black beans, and aromatic spices. Quick, easy, and full of flavor, this fiber- and protein-rich dish is perfect for weeknight dinners or meal prep.
Equipment
- 1 large frying pan or skillet
- 1 spatula
- 1 cutting board
- 1 knife
- 1 can opener
- Measuring Spoons
- Measuring cups
- 1 plate or bowl (for roasted plantains)
Ingredients
- 2 tbsp olive oil or oil of choice
- 1 red onion peeled and chopped
- 3 cloves garlic minced
- 1 ½ inch knob ginger peeled and minced
- 3 ½ tsp coriander powder
- ½ tsp turmeric powder
- 2 tsp smoked paprika
- 2 jalapenos chopped or sliced
- 1 14.5 oz can fire-roasted tomatoes
- 1 15.25 oz can black beans drained and rinsed
- 1 ripe plantain peeled and cut into bite-sized pieces
- ½ cup vegetable stock
- 1 tbsp fresh parsley chopped
Instructions
- Prepare Ingredients: Start by gathering and prepping all your ingredients. Peel the red onion and finely chop it into small pieces. Peel the garlic cloves and either mince or crush them. Take the ginger knob, peel off the skin, and chop or grate it finely. Peel the ripe plantain and cut it into bite-sized chunks, about 1-inch pieces. Chop or slice the jalapenos according to your preferred spice level. This prep ensures everything is ready for a smooth cooking process.
- Heat Pan and Oil: Place a large frying pan or skillet over medium heat and pour in 1 tablespoon of your preferred oil, such as olive oil. Allow the oil to warm for 1–2 minutes, just until it shimmers but does not smoke. Properly heated oil ensures that the plantains roast evenly without sticking.
- Roast Plantains: Add the chopped plantain pieces to the hot oil in a single layer. Let them cook undisturbed for about 5 minutes, allowing the bottom to caramelize to a golden brown. Flip each piece carefully using a spatula and cook for an additional 5 minutes until the other side is also golden and slightly crispy. Once roasted, transfer the plantains to a plate or bowl and set aside. Keep the pan on medium heat for the next steps.
- Sauté Onions: Add the remaining 1 tablespoon of oil to the same pan. Once heated, add the chopped onions. Sauté for approximately 5 minutes, stirring frequently, until the onions become soft, translucent, and fragrant. Properly sautéed onions form the flavor base for the stew.
- Add Garlic and Ginger: Introduce the minced garlic and ginger to the onions in the pan. Sauté for another 2 minutes, stirring constantly to prevent burning. This step releases the aromatic oils from the garlic and ginger, enhancing the stew’s depth of flavor.
- Toast Spices: Sprinkle in the coriander, turmeric, and smoked paprika over the onion, garlic, and ginger mixture. Stir well to coat everything evenly and allow the spices to toast for about 1 minute. Toasting the spices intensifies their aroma and helps infuse the stew with a warm, rich flavor profile.
- Add Jalapenos and Tomatoes: Carefully add the chopped jalapenos, followed by the can of fire-roasted tomatoes. Pour in the vegetable stock and stir everything together until fully combined. Cover the pan and let the mixture simmer for 2 minutes to allow the flavors to meld and the tomatoes to soften. This step creates a vibrant, aromatic base for the stew.
- Incorporate Black Beans: Open the can of black beans, drain them thoroughly, and rinse under running water to remove excess sodium and canning liquid. Add the black beans to the pan, stirring gently to incorporate them evenly into the tomato and spice mixture. The beans add heartiness, protein, and a creamy texture to the stew.
- Return Roasted Plantains: Carefully add the roasted plantain pieces back into the pan. Stir gently to avoid breaking them apart, ensuring each piece is coated with the spiced tomato-bean mixture. Let the stew simmer for another 2 minutes so the plantains absorb some of the savory flavors while retaining their sweet, caramelized essence.
- Finish with Fresh Parsley: Just before serving, stir in 1 tablespoon of chopped fresh parsley. This adds a bright, herbaceous note and a pop of color to the stew. Adjust seasoning if needed, tasting for salt, spice, or balance.
- Serve and Enjoy: Remove the pan from heat and transfer the stew to bowls or a serving dish. The Roasted Plantain Bean Stew can be served on its own or paired with rice, quinoa, or a side of crusty bread. Enjoy this warm, satisfying, and nutrient-packed dish immediately for the best flavor and texture.
Notes
- For best flavor, use ripe plantains that have yellow skin with small black spots; they are naturally sweeter and caramelize beautifully.
- You can adjust the heat by removing seeds from the jalapenos or using milder chili varieties if desired.
- Fire-roasted tomatoes add depth and smokiness; canned whole tomatoes can work in a pinch but will be less smoky.
- Stir gently when adding roasted plantains to prevent them from breaking apart, preserving their texture.
- This stew is naturally gluten-free, vegan, and packed with fiber and plant protein, making it perfect for a balanced, hearty meal.
