Welcome to week two of our plantain recipe series where we continue to celebrate one of Africa’s golden gems. Last week, we kicked things off with a wholesome breakfast treat: Plantain & Egg Muffins. This time, we’re turning to comfort food, drawing inspiration from the warmth of home and tradition with a dish that soothes the soul-stuffed plantain with Beans.
Growing up, my mom had a magical way of turning the simplest meals into unforgettable experiences. On certain evenings, especially the rainy ones she’d prepare a pot of boiled plantain and beans. As the steam rose, it carried a delicious blend of sweet plantain and savory beans through every corner of the house. I’d often sneak into the kitchen, hoping to “taste test” before dinner, only to find her smiling knowingly, as if she’d been expecting me all along.
This stuffed version is my little upgrade to her classic. We take ripe plantains, slit them gently, scoop out a bit of the center, and fill them with warm, spiced beans. It’s still the comfort I grew up with, but dressed up in a way that makes you want to take a photo before taking a bite.
Why This Combo Works
Plantain and beans are a match made in culinary heaven. Plantain brings natural sweetness and a soft, comforting bite, while beans bring heartiness, creaminess, and depth. Together, they create a balance of flavor and texture and a nutritional powerhouse.
The Nutrition Story
Plantain: Packed with dietary fiber, vitamin C, vitamin A, and potassium, plantain supports digestion, boosts immunity, and helps maintain healthy blood pressure. Its complex carbohydrates provide sustained energy perfect for breakfast or lunch.
Beans: A rich source of plant-based protein, iron, folate, and magnesium, beans help build muscle, improve blood health, and support heart function. They also keep you feeling full longer, making them an excellent choice for weight management and blood sugar balance.
Together: When you combine plantain (a carbohydrate source) with beans (a protein and fiber source), you get a balanced meal that fuels your body, keeps your energy steady, and leaves you satisfied for hours.
How To Make Stuffed Plantain With Beans
Ingredients
2 large ripe plantains (not overly soft)
1 cup cooked beans (black-eyed peas, brown beans, or any type you prefer)
1 medium onion, chopped
1–2 tablespoons palm oil or vegetable oil
1 small fresh tomato, chopped
Salt and seasoning to taste
Optional: chili pepper for heat
Instruction
Preheat your oven to 180°C (350°F).
Cut each plantain lengthwise down the middle, leaving the skin on to hold the shape.
Gently scoop out a little of the flesh to make space for the filling (set aside the scooped-out plantain).
In a pan, heat oil and sauté onions, tomatoes, and pepper until soft. Add cooked beans and mash lightly. Season to taste.
Stir in the scooped-out plantain pieces so the filling is slightly sweet.
Spoon the bean mixture into the plantain halves, place them on a baking tray, and bake for 10–15 minutes until the plantains are tender and slightly caramelized.
Serve hot, enjoy as it is or pair with fresh vegetables.
This dish is warm, filling, and perfect for when you need a plate that feels like love itself. It’s a reminder that sometimes, the simplest ingredients hold the most magic.
