That Girl Cooks Healthy

UK blogger - A healthy haven for dairy free and mostly gluten free recipes

  • Home
  • About Me
    • FAQ
    • Blog roll
  • Recipe Index
  • Health guidance
    • How to stock a Caribbean pantry
    • My Caribbean
  • Work with me/Media
  • Privacy Policy
    • Contact

Boiled plantains with kale (Paleo)

June 5, 2015 by Charla 16 Comments

boiled plantains collage 341x1024 - Boiled plantains with kale (Paleo)

Boiled plantains with curly kale is a great way to jazz up what would be an ordinary lunch. Healthy leafy greens combined with bell peppers.

Boiled plaintains with kale

There’s something amazing about boiled plantains, I just cannot seem to get enough of them. I don’t think there’s a week that goes by without me incorporating this starchy vegetable (fruit but classified as a veg). What’s more, there’s a store right around the corner from me that certainly knows how to entice me.

My fruit trolley is full to the brim right now with plantains courtesy of the little store on the corner plus the price is simply unbeatable. As long as this establishment remains replenished and fully stocked then Charla will make a regular appearance to purchase again and again.

Boiled plantains with kale2

How to make boiled plantains with kale

You’ll be pleased to know this recipe is super duper healthy and the plantain is boiled and not fried (YIPEE).

What I did was boil the plantain with the skin on for roughly 20 minutes until tender. The key here is to yield tenderness and not achieve some type of mushy texture.

When I first started boiling plantains to make this dish I  winded up disheartened because the results would range from tender to mushy.

Overcoming that obstacle presented itself as a challenge but I finally managed to perfect a fine balance between mushy and tenderness – boiling the plantain for 15 minutes. For me this seemed to be the most desired texture so keep this in mind as I summarise the meal.

Can you boil plantains without the skin?

Yes, I rotate between keeping the skin on and removing it depending on the recipe.

You can remove the skin if you wish but I prefer to keep the skin on because I find I can gauge exactly how much time I need to boil the plantain a bit better.

Boiled plantains with kale3

I wanted to pair the recipe with some callaloo which is an exotic leafy vegetable derived from the same family as spinach.

However my vendor didn’t have any to hand and so I used curly kale leaves to substitute. You can follow suit and use kale or better yet spinach if you don’t have access to callaloo.

The results using spinach are incredibly fool proof I’m just a bit more partial to my beloved kale right now.

Are boiled plantains healthy?

Yes, boiled sweet plantains are a nutritional powerhouse. They are an excellent source of fiber, complex carbohydrates. Contain vitamin A, C and B6 along with minerals such as magnesium and potassium.

Although boiled plantains are more caloric, they host a multitude of health benefits .

To balance things out with the starch enriched plantains, you’ll find a selection of low fat/carb veggies – red and yellow bell peppers, tomatoes, scallions along with the kale.

Reason why you should make boiled plantains with kale

  • The combination of healthy starch with low carb/fat vegetable make the dish very filling
  • It’s meat free for vegetarians and vegans
  • Lightly seasoned and tasty, you won’t even notice there’s no meat present
  • Naturally gluten free and paleo approved too
  • Overall a boiled recipe dish within minimal frying (healthier option)
  • A caloric dense dish but can be carefully tailored in with a weight loss plan
  • If you like the taste of plantains then you will enjoy this recipe

Boiled plantains with kale4

Notes

  • Plantains are available a most Asian/Caribbean and latin grocery stores
  • As plantains are a dense carbohydrates, diabetics should be mindful of their daily allowance/portion

Other plantain recipes include 

  • Oven baked spicy plantain and sweet potato
  • Plantain pie
  • Baked plantain with a coconut cashew dip
Print

Boiled plantains with kale (Paleo)

Boiled plaintains with kale 150x150 - Boiled plantains with kale (Paleo)

★★★★★

5 from 5 reviews

Delicious sweet boiled plantains with curly – Paleo, gluten free, vegan

  • Author: Charla
  • Prep Time: 5 mins
  • Cook Time: 20 mins
  • Total Time: 25 mins
  • Yield: 2
  • Category: Lunch
  • Cuisine: Caribbean

Ingredients

  • 1-2 large plantains (yellow with dark spots)
  • 1 cup worth of bell pepper (red and yellow mixed)
  • 2 large scallions, sliced (or 3 small ones)
  • 2 fresh tomatoes, chopped
  • 1 tsp of turmeric
  • 1/4 tsp of allspice
  • 1 tsp of thyme
  • 1/4 tsp of himalayan pink salt
  • large bunch of kale (chopped)
  • 1tbsp worth of ginger, minced
  • 1 small red onion, chopped
  • coconut oil for sauteeing

Instructions

  1. Boil the plantain for roughly 15 minutes until tender. Once cooked drain off the excess water and allow to cool then cut the tips of the plantain and use a paring knife to make a incision length ways to remove the peel, it should come off with ease, then slice the plantain into little discs.
  2. Meanwhile on medium heat sautee the scallions/red onions to begin with in about 2tbsp of coconut oil for 30 seconds, then add the tomatoes, bell peppers and add the rest of the spices.
  3. Flip the pan to ensure everything is thoroughly coated before incorporating the sliced plantains and allow to infuse with the spices. The kale should be added lastly to cook for another minute and combine with the rest of the ingredients.
  4. Serve accordingly.

Did you make this recipe?

Tag @thatgirlcookshealthy on Instagram and hashtag it #thatgirlcookshealthy

Filed Under: Caribbean Dishes

About Charla

My name is Charla and I am passionate foodie who specialises in creating recipes that are not only gluten and dairy free but I also like to tap into my Caribbean heritage making healthy rendition of classic recipes.

« Pigeon pea salad (legume salad)
Gluten free granola bars »

Comments

  1. Johnna says

    June 6, 2015 at 4:15 pm

    I love plantains but have never had them boiled. Must give this dish a try soon!

    Reply
    • Charlene says

      June 6, 2015 at 5:26 pm

      Thanks for commenting Johnna, definitely give this one a try.

      Reply
  2. GiGi Eats says

    June 7, 2015 at 4:51 am

    OOOO you make me want to eat KALE!

    ★★★★★

    Reply
    • Charlene says

      June 7, 2015 at 9:32 am

      LMAO! Glad to have converted you GiGi.

      Reply
  3. Cassandrea says

    June 8, 2015 at 5:56 pm

    what a beautiful coloured dish! I love kale and am always looking for new ways to use it in dishes! The boiled plantains is something I have never tried and now am inspired! Great post!

    Reply
    • Charlene says

      June 8, 2015 at 7:43 pm

      Hi Cassandrea,

      Thank you for commenting. Boiled and roasting plantains are a common method of cooking within the Caribbean community, do give it a try and paired with kale makes it 10 times more awesome.

      Reply
  4. Flo says

    August 30, 2015 at 3:38 am

    This dish is a keeper! I made this with kale and sea salt, and boiled the plantains for 10 minutes. Your instructions were right on. Has a mild curry flavor without the strong scent. Thanks for sharing.

    ★★★★★

    Reply
    • Charlene says

      August 30, 2015 at 2:44 pm

      I love receiving feedback from my recipes, so thank you. Would have been awesome if you emailed me a picture of the finished results

      Reply
  5. Richard says

    September 23, 2015 at 9:49 pm

    Hi Charlene,

    I just stumbled across your website… very nice indeed.
    I am looking to change to a healthy diet and this seems to be just what i am looking for.

    Just one comment. It would be very useful if you were to include how many people each dish servers.

    Keep up the good work.

    Kindest Regards

    Richard.

    Reply
    • Charlene says

      September 25, 2015 at 7:25 pm

      Thank you for commenting Richard and I’m happy to learn I can assist you with healthy eating. I usually don’t include servings simply because this varies according to each person.

      Reply
  6. Usnea says

    November 14, 2015 at 7:12 am

    This recipe is fantastic, wouldn’t change a thing! The plantains came out perfect, and so much easier than frying twice. Thank you, this is a keeper. I didn’t take any pictures because I was gettin a bit too hangry 😉 next time I promise!

    ★★★★★

    Reply
    • Charlene says

      November 14, 2015 at 12:24 pm

      Thanks for the feedback Usnea, glad you liked it.

      Reply
  7. Aisha says

    January 10, 2017 at 4:01 am

    This was absolutely delicious! And you were right about the boil time.

    ★★★★★

    Reply
    • Charlene says

      January 10, 2017 at 9:27 pm

      Yay! Glad you enjoyed the recipe Aisha

      Reply
  8. Gianna says

    August 9, 2018 at 1:41 am

    I loved this recipe. I haven’t had much time to cook for myself but this was so simple, easy, and quick to make. Still packed full of flavor and so nutritious and energizing. I might make this every week. Thank you for sharing, Charla 🙏🏼💗

    ★★★★★

    Reply
    • Charla says

      August 9, 2018 at 2:41 pm

      Thank you Gianna. It’s my go to recipe when I’m in a rush. I certainly won’t judge you for making it every week!!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

★☆ ★☆ ★☆ ★☆ ★☆

Greetings

Charla here, a young woman of Afro Caribbean heritage. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes

Copyright © 2019 · Foodie Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress