Discover a vibrant and flavorful meal with this Cuban-Style Black Bean & Plantain Bowl. This healthy bean bowl is simple to prepare and offers a delicious taste of the Caribbean right in your kitchen.
Key Ingredients & Substitutions
- Black Beans: Canned black beans work perfectly for convenience.
- Plantains: Use ripe yellow plantains for sweetness, or green for a more savory, starchy bite.
- Rice: Brown rice or quinoa are excellent healthy whole grain options.
- Bell Peppers & Onion: Essential aromatics; any color bell pepper is fine.
- Spices: Cumin and oregano are key to the Cuban flavor.
Ingredients
For the Black Beans:
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 1 green bell pepper, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- 2 (15-ounce) cans black beans, rinsed and drained
- 1 cup vegetable broth
- 2 tablespoons fresh cilantro, chopped (plus more for garnish)
- Salt and black pepper to taste
For the Plantains:
- 2 ripe yellow plantains, peeled and sliced into ½-inch thick rounds
- 1 tablespoon coconut oil (or olive oil)
For the Bowls:
- Cooked rice (brown rice or your favorite grain)
- Optional toppings: diced avocado, a squeeze of lime juice, hot sauce
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 (without optional toppings)
- Tools Needed: Large skillet, medium saucepan
Step-by-Step Instructions
1. Sauté the Aromatics
Heat olive oil in a large skillet over medium heat. Add the chopped onion and bell pepper, cooking until softened, about 5-7 minutes. This builds a flavorful base for your healthy bean bowl.
2. Infuse with Spices
Stir in the minced garlic, cumin, and oregano. Cook for another minute until fragrant, being careful not to burn the garlic. These spices give the black beans their signature Cuban flavor.
3. Simmer the Black Beans
Add the rinsed and drained black beans and vegetable broth to the skillet. Bring to a simmer, then reduce heat and let it cook gently for 15-20 minutes, allowing the flavors to meld. Stir in the fresh cilantro at the end.
4. Cook the Plantains
While the beans are simmering, heat coconut oil in a separate pan over medium heat. Add the sliced plantains and cook for 3-4 minutes per side until golden brown and tender.
5. Assemble Your Healthy Bean Bowls
Divide the cooked rice among four bowls. Spoon a generous portion of the Cuban-style black beans over the rice. Arrange the cooked plantains alongside.
6. Garnish and Serve
Top your delicious healthy bean bowls with any optional garnishes like diced avocado, a squeeze of lime, or a dash of hot sauce. Enjoy your flavorful and nutritious meal!
Variation Ideas
- Add corn or roasted sweet potatoes for extra vegetables.
- Top with a sprinkle of crumbled vegan feta cheese for a salty kick.
- Include a dollop of dairy-free sour cream or plain vegan yogurt.
- Mix in a pinch of smoked paprika for an extra layer of flavor in the beans.
Storage Instructions
Store any leftover Cuban-Style Black Bean & Plantain Bowl components separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the black beans and rice gently on the stovetop or in the microwave. Reheat plantains in a pan for best texture.
Frequently Asked Questions (FAQ)
Can you use canned black beans?
Absolutely, canned black beans are perfectly fine and save a lot of time. Just make sure to rinse and drain them thoroughly.
What kind of plantains should you use?
For this recipe, ripe yellow plantains with some black spots are ideal as they offer a sweet flavor when cooked.
Is this recipe suitable for meal prep?
Yes, this healthy bean bowl is excellent for meal prep! Cook the components and store them separately, then assemble when you’re ready to eat.
Can you make the black beans spicier?
To add heat, you can include a pinch of red pepper flakes or a diced jalapeño when sautéing the aromatics.
What other grains pair well with this dish?
Quinoa, farro, or even a simple mixed green salad make great alternatives or additions to the rice.
Are these healthy bean bowls gluten-free?
Yes, this recipe is naturally gluten-free as long as you use gluten-free vegetable broth and ensure your chosen grain is gluten-free.