Roasted Plantain & Black Bean Vegan Bowl

GF vg. V DF NS
跳到食谱
黑豆植物碗充满美味豆类,米饭,白菜,鳄梨,植物,香菜和辣酱酱

你试过了吗?从头开始1碗容易黑豆然而?

如果没有,现在做!这是将那些华丽的黑豆在此使用的完美时间EASY, 10-ingredientRoasted Plantain Black Bean Bowl!

显示成熟植物的木切板准备好变成可口黑豆植物碗

The base of this bowl is rice and beans, but the real star of the show in our opinion is the plantains, which are tossed in coconut oil and sea salt and roasted to perfection at high heat. The result is plantains that are外面脆皮和焦糖andtender on the inside,他们在这个碗里完美地配对咸味,辛辣的口味。

德赢沙巴体育关于植物

植物在世界各地的许多热带地区生长,享受,特别是在加勒比海,拉丁美洲和西非。他们是香蕉的亲戚,但往往是较大的和淀粉。MMMM,淀粉。

They can be consumed when green (unripe) or yellow (ripe). But in this recipe, we recommend ripe, yellow, spotty plantains for best results. Because that’s when they’re most sweet!

在硅树脂衬里的烤盘上新鲜烤,完美褐色的蕉
咸味和甜黑豆植物碗的时间流逝创作

For serving, the sky is the limit when it comes to toppings. In addition to the easy 2-ingredient cabbage slaw, we went for ripe avocado, lime juice, cilantro, and this AMAZING5个成分Habanero Hot Sauce.

这是超级辛辣,所以留意。如果你不享受辛辣的东西,请坚持石灰果汁和GUAC!

Dinner bowl filled with beans, rice, plantains, cabbage, avocado, and cilantro for easy to make Black Bean Plantain Bowls

我们希望你们都爱这个碗!它的:

Hearty
Flavorful
美味+甜点
Satisfying
Fiber- + Protein-rich
Easy to make
& SO freakin’ delicious

This would make the perfect meal when you need to feed yourself or your family and friends with something hearty and healthy quick! Once the beans are cooked (or you use canned), your cook time is 30 minutes at most for the rice, which means it’s on the table fast!

If you’re into vegan bowls, also be sure to check out ourCauliflower Rice Burrito Bowls,Smoky Tempeh Burrito Bowls,Sweet Potato Chickpea Buddha Bowl,Chickpea Quinoa Buddha Bowl, and希腊女神碗!

如果你尝试这个食谱,请告诉我们!留下评论,评分它,不要忘记标记照片#minimalistbakeron Instagram so we can see what you come up with. Cheers, friends!

Delicious, satisfying serving of Black Bean Plantain Bowls with a small side of homemade hot sauce

黑豆植物素食主义者碗

A satisfying, flavorful vegan bowl with rice, black beans, roasted plantains, avocado, and veggie slaw. Top with lime juice or habanero hot sauce for a hearty, savory 10-ingredient meal.
Author 心肌梗死nimalist Baker
打印
Big bowl of our Black Bean Plantain Bowl recipe
4.9224.votes
准备时间 10.分钟
Cook Time 35.分钟
总时间 45.分钟
Servings 4(碗)
Course 主席
Cuisine Caribbean-Inspired, Gluten-Free, Grain-Free, Latin-Inspired, Vegan, West African-Inspired
冰箱友好 No
它保留吗? 3-4天

原料

PLANTAINS

  • 4large(用棕色斑点成熟//黄色),去皮,切成1/2英寸圆形)
  • 1.5Tbsp椰子油(sub maple syrup or water if avoiding oil)
  • 1sea salt

RICE + BEANS

  • 4杯子s棕色或白米饭(或猪花瓶*无谷物),煮熟*
  • 215-ouncecans black beans(略带排水)
  • Sea salt to taste
  • Ground cumin + chili powder(optional)

SLAW*

  • 3杯子s精细切碎的绿色或紫色卷心菜
  • 1杯子finely chopped green onion

浇头(optional)

指示

  • 将烤箱预热至425摄氏度(218℃)并在羊皮纸衬里的烘焙板上安排割草机。
  • Prepare brown or white rice according to package instructions. See my preferred methods in notes.
  • 通过在小平底锅的炉子上加热自制或商店购买的豆并根据需要添加盐来制备豆类。Optional: Season with ground cumin and chili powder to taste. Heat over medium heat. Then, once bubbling, reduce to a simmer to keep warm.
  • Toss plantains with oil (or maple syrup/water) and salt and toss to combine. Then bake for about 15 minutes or until golden brown and slightly caramelized. Set aside.
  • 通过将切碎的卷心菜添加切碎的卷心菜和切碎的葱,并折腾以结合(参见更多美味的松弛选项)。此时准备任何其他所需的浇头,例如选择的酱汁,鳄梨或鳄梨酱或新鲜香菜。
  • 服务,稻米,豆类,植物,蔬菜松羊和任何其他所需的浇头或酱汁。德赢官方首页我们与Habanero Hot Sauce,Lime Wedges,Avocado和Cilantro一起去。
  • 最佳新鲜,虽然剩菜在冰箱中单独存放,最长可达4天。

Video

笔记

*我们首选的烹饪白米的方法带来了2杯白米,4杯水煮沸(如配方写),然后覆盖并慢慢〜20分钟或直到嫩。
*Find our这里花椰菜米配方.
*Find our new and improved柑橘卷心菜松here! Mayo-free and pairs perfectly with this dish.
*由于配方写入,营养信息是用1/4鳄梨和油计算的粗略估计,但没有任选的成分或酱汁。
*Prep/cook time includes cooking rice, warming cooked beans, cooking plantains, and assembling bowls.

Nutrition (1 of4服务)

服务:1 卡路里:516 Carbohydrates:10.4.5g Protein:14.g Fat:7.1g Saturated Fat:3.5g Polyunsaturated Fat:0.98g Monounsaturated Fat:1.65g Trans Fat:0g 胆固醇:0mg Sodium:36.mg Potassium:1180mg Fiber:13.3.g Sugar:25.5g Vitamin A:1911年IU Vitamin C:33.18mg 钙:44.61mg Iron:3.58mg

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我的评价:




  1. Tarisays

    We had this last night and it was delicious. I had bought yellow plantains for this, but I still let them ripen 4-5 more days to get spots and I baked them a little longer to brown up more. I made your Citrusy Slaw, black beans from soaked dry beans, brown rice, avocado and some leftover spicy red sauce we had from another plantain dish. I like that this recipe is versatile. I want to try your Magic Green Sauce & beet relish next time. I love your recipes, but I do find it takes me longer to make them. I must be a slow cook. lol
    我喜欢用我的即时锅(我在我的豆类和米饭中煮熟,虽然分开),并且很乐意与IP食谱看到你的创意耀斑。

  2. Jesssays

    我觉得我发现这个食谱的最佳时间拯救黑客 - 我使用普通的植物筹码来自交易者的乔,有时冷冻糙米使得这么快,以加上一起!我已经购买了新鲜的植物,这几次了,这很难判断他们准备就绪 - 有时我已经等了一个星期,让他们在绿色上成熟!真的抛出了饭菜,所以我切换到芯片。我没有尝试过杰克班工筹码,但这也可能很好。

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist Bakersays

      谢谢for sharing, Jess! We find it’s best to buy plantains that are already yellow with black spots whenever possible as sometimes the green ones are picked too soon and don’t ripen properly.

  3. Beasays

    我喜欢你在食谱上使用植物的方式!在我们的委内瑞拉菜庭院很受欢迎。我们以不同的方式使用它们。当我在食谱上看到它们时,它会温暖我的心,因为它让我想起了我如何在大多数饭菜上长大的观察。❤️❤️不再是秘密!

  4. Sarah D.says

    This was simple, fast and delicious.
    我们已经有了糙米制作和红甘蓝的碎片,所以我们所要做的就是准备一些新鲜成分(我们做了石浆,鳄梨和香菜),加热了黑豆(如此简单)和薯条。
    We did the sliced plantains over the stovetop so that the kitchen didn’t get so hot and they turned out great!!
    这很简单,美味,充分享受!我们已将其添加到我们的食谱列表中:)
    一如既往 - 再次感谢伟大的品尝饭菜!

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist Bakersays

      Hi Tommy, 2 cans yields ~3 cups beans (maybe a little more). So that would be about 1 cup (or a little more) of dried beans. Hope that helps!

  5. Kaitsays

    我做的for dinner tonight and the flavors were a refreshing change from what we have been cooking recently. We will definitely be adding this into the weeknight rotation. Thank you for the recipe!

  6. 戴安娜德尔加多says

    I’m half Puerto Rican/half Dominican living in a Belgium, so this made me miss the Caribbean a bit less. I made this dish today and I absolutely loved it! I pickled the cabbage with a bit of salt, olive oil and red wine vinegar and it was a very nice touch! Thanks so much for all your recipes!

  7. 安妮says

    我做的for dinner tonight and it was a great combination of flavors! I sauteed the plantains instead of baking them because it’s too hot to turn on the oven right now, and they were delicious! I will definitely make this again!

  8. Brigittesays

    这很容易制作,很可能最终在我们的配方轮程中。我们用自制的Tomatillo Salsa Verde,我很难找到使用。这道菜灿烂了!

  9. Katherine Duckettsays

    我们昨晚制作了这个,肯定会在我们的旋转中!这么好!喜欢吃东西,对我来说很好。植物按照指示精美地出现。我用椰子牛奶和石灰汁在速溶锅中煮熟的糙米,并用腌制红洋葱和香菜鳄梨腰果奶油瓶。我也扔了一些蔬菜的一点炒羽衣甘蓝(得出每日Gregors博士的所有盒子)。谢谢达娜,总是有我正在寻找的东西!

  10. Angelasays

    Hello,
    这看起来很美味,我迫不及待地想试试。我很想知道你是否有关于用敷料或某物加剧“Slaw”的想法。我一直试图弄清楚我可以做些什么方式,以便这不仅仅是白菜和葱。询问专家会伤害它会受伤!有什么想法吗?

    谢谢

  11. Elizabeth Hyattsays

    This is good for me. I like to eat things that are good for me. So many nutrients, so filling and energizing. This just so happens to also be truly delicious and actually easy to make. It’s so simple and it’s so good. Thannnnkk you!

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist Bakersays

      Hi Fleur! I personally wouldn’t recommend that, but it *is* the closest match to plantains. I’d think sweet potato would be a better substitute.

  12. Danielle P.says

    I bought a dozen discounted plantains this morning and was so happy to find this super simple recipe to roast them! I’ll be making trying it for dinner tonight :-)

  13. Heathersays

    我做的for the first time tonight, def won’t be the last! I have never made plantains before, this was so easy! I forgot to buy red cabbage, so just threw in green onions. Yum! I also doctored up the beans with Lizano and Cholula sauces which I know is kind of cheating but I was improvising a bit. The next time I make this I will make the hot sauce but if you’re feeling lazy cooking hot sauce in the beans for about 15 mins is a good way to cheat! I love this website so much !!!! I love the simplicity which ends up being the most delicious and I never miss meat because the recipes are so well balanced.

  14. Bradysays

    I enjoyed this recipe, the plantains added a really interesting dimension! I mixed in nutritional yeast and enchilada sauce to my rice/bean mixture, and it tasted great. One rec may be to flip the plantain coins halfway through, mine totally browned on one side.

  15. andreasays

    制作了这个食谱,现在肯定是最喜欢的名单!它让我灵感地找到了更多的植物食谱。我们配上鳄梨,石灰和新鲜的chimichurri。这么好。谢谢这么令人惊叹的食谱 - 任何时候有人提到基于植物的饮食,我就狂欢。德赢沙巴体育

  16. Allison Mierasays

    This was amazing! So flavorful and pretty fast to make. I made it with your chimichurri sauce and it was amazing! My boyfriend loved and it and so did his friend! There are no left overs haha. Thank you!

  17. Nataliesays

    这是一个五星级食谱!我今晚成了它,我有点紧张,因为我的植物有点绿,但他们仍然味道伟大!我向我的糙米添加了一点红奎奴亚藜,并配有一个相当不一样的毛毛雨的sriracha(因为我没有酱汁的翅膀)!可口的!我将在接下来的2周内吃这个,非常感谢!!

  18. Alliesays

    我的天啊!这是一个很好的世界!我做了米饭和奎奴亚藜。自制Chimichurri酱是一种加法。这可能是我所做的最好的干净饮食碗。我会定期制作它。谢谢!❤️

  19. Madisonsays

    Great meal! Didn’t realize how much I liked plantains. I used canned beans and added the cumin and chili powder, but next time I think I will make the beans from scratch. Thanks for the recipe!

  20. allie m.says

    Loved this recipe it was super easy plus delicious, side note all week I have been trying to make brown rice (trying to get away from white rice) it either comes out too soft or under cooked and the way you suggested to do the brown rice was perfect! I also made the habenro sauce that sucker was spicy I only needs a drop or two but still amazing.

    But my question is, my plantains came out dry and stiff. I used maple syrup instead of coconut oil What could have went wrong?

    • Avatar for Dana @ Minimalist Baker支持@ Minimalist Bakersays

      嗨艾莉!我们很高兴你喜欢食谱!关于你的植物,听起来他们可能是底层的。下次,确保它们是成熟的,你会发现它在纹理中产生了巨大的差异。希望这可以帮助!

  21. Amisays

    Wow! This dish is amazing. Made this as I had all ingredients handy and I will be making this dish a dinner staple. Thank you

  22. says

    我做的with beans from scratch (made in an instant pot), and chimichurri (fabulous!!). I used a different slaw recipe but aside from that I stuck to your version. It was delicious! The plantains took longer than fifteen minutes to roast for me, but they were great when done…I then made the mistake of letting them sit in the turned off but still warm oven for a bit after they were roasted though, and this really dried them out…don’t make the same mistake I did!
    On another note, I love the new comment/review sorting tabs! And on a last note, I have to say I am stoked to see an entire homepage of recipes that aren’t focussed on chickpeas or sweet potatoes…as a long time follower of your site i had to take a bit of a break as I found that the recipes were starting to get a bit repetative….that being said, everything I make from here is delicious, just personally needed a bit more diversity of choice. Thanks for all you do!

  23. Abril.says

    有趣的是,这是一个典型的素食主义者“casado”,或在哥斯达黎加的日常用餐,只需使用Fancier烹饪方法。我喜欢它!我们也喜欢加入“Pico de Gallo”,用洋葱和新鲜的香菜切成一块西红柿。

  24. Aesjasays

    哦。我的。天堂。这太好了!我刚刚制作它并吃午饭,我经常享受它!我用了自制pico de gallo而不是habanero酱,水代替椰子油,因为我没有白菜。这绝对是旋转;它是如此美味,简单和填充。自从我的兄弟和我去素食主义者以来,你的网站是一个救生人,我们已经做了这么多的食谱,但从未留下过评论!哈哈非常感谢你的令人敬畏的食谱!

  25. Cori Moensays

    我今晚为我做了这件事,因为我丈夫出城的孤独的晚餐。截至两年前,我患有乳糜泻,他的饮食非常舒适。但素食主义者?没那么多。我想要一个纯素食主义者一周开始......你认为我是他窗外的大规模凶手。我打赌这会让他变成他。这是美味的!!!!!!!!

  26. Angsays

    我在你买的那个植物的好奇......我去过贸易商乔和维生素小屋,他们没有他们并建议香蕉,这显然不是同样的事情。

  27. Blairesays

    你好!我做到这一点 - 它非常好!我顶上喝着辣酱酱,当我跑出耕种时煎蛋是一个很好的补充!谈到植物,我的疯狂困难地抓住了羊皮纸!如果你想吃美味的焦糖植物底部,我建议润滑羊皮纸!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Bakersays

      奇怪的!也许椰子油对植物更重要?我发现一般来说,他们往往不粘。感谢分享!

      • Blaire Pingetonsays

        Just an update! I tried them again and greased the parchment paper, and they still stuck, but definitely less so! I used olive oil instead of coconut only because my coconut oil was solid and I didn’t feel like dirtying another dish to soften it.

  28. Samanthasays

    Good morning,

    I’m having trouble downloading your 20 fan favorites ebook. I’ve sent it to both of my emails multiple times, and it’s not in my promotions tab, inbox or spam folder. Can you possibly help me out? Your recipes are awesome and I just bought your print cookbook.

    谢谢!

  29. Sarah | Well and Fullsays

    Minimalist Baker Restaurant什么时候打开?我会付出过高的金额来吃这个碗,由你和所有其他食谱做出。只是在说'。;)

  30. Malenasays

    Love it! This is the vegan version of my national dish, called pabellón criollo! You are only missing an Arepa! Which by the way is also vegan/gluten free! You should try them!

  31. 夏天says

    I just wanted to say: “thank you” you are so creative! Your recipes are so delicious and extremely healthy. So satisfying to any pallet. You are so awesome.

  32. Johnsays

    优秀的菜!我们彻底享受了碗。我向豆子添加了内核玉米。在星期一有不同的一餐真是太好了。我将在我的家庭名单中做这部分餐口!感谢您分享您的创造力。

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Bakersays

      我个人不会推荐,但它是*最接近的种植赛。我认为红薯将是一个更好的替代品。

  33. Xochi Kaplansays

    你好!这看起来很棒,会很快尝试。
    Just wanted to say a BIG THANK YOU for all your delicious recipes. I’ve recently gone vegan and you and your website have made it a very easy and incredibly delicious transition.
    保持美味的工作!

  34. Cassie Thuvan Transays

    Wow, look at all these beautiful colors! Plantains are absolutely delicious, especially when caramelized with cinnamon. I do like the combination of black beans and brown rice a LOT, but I’ve never tried the two with plantains. This would taste so wonderful on a warm spring day for lunch!

  35. rosemaree cunninghamsays

    嗨Dana,
    Can you suggest a good substitute for the plantains, as I have tried but cannot source them in Western Australia.

      • 弗兰基左派says

        我很高兴我学会了如何用大量的水煮糙米。这是如此蓬松。很难相信我一直在烹饪米饭,并用更少的水粘稠。与10杯水的好主意。我甚至不测量它,我只是把一个充满水的锅煮沸然后加入米饭。

    • Kayleesays

      its not a mistake. she’s talking about a “boil” method, like when you cook pasta, most of the time its boiled in a lot of water. thats why she said, DRAIN and serve :) most people try to make brown rice using the taditional rice method which is by absorption, with closely equivalent grain to water ratios but its actually harder to get it right that way with brown rice. the boiling method they’re talking about is way better for brown rice!

  36. 心肌梗死nasays

    我有一个非常愚蠢的问题。如果你在炉子上加热罐头,所以你用罐子加热它们吗?我习惯于排出和漂洗罐头豆......