plantain pie recipe – generously seasoned lean ground beef pan seared, slow cooked with cho cho, bell peppers and carrots then topped with sweet ripe plantain, making the perfect Caribbean style pie.
Thanks for the paleo diet plantain is now a contemporary starch. Although in the Caribbean plantain is eaten on a daily basis. I will never forget my first trip to neighbouring Barbados, where an American tourist asked me about plantain. We went on an excursion where myself and the crew had dinner. It was a delicious island style buffet which featured fried plantain.
The American lady proceeded to ask if what she was looking at was fried banana. I then had to explain that it was not banana, although plantain derives from the banana family it cannot be eaten raw.
How is plantain used in the Caribbean?
In the Caribbean plantain is typically fried, pureed or boiled by the English and French speaking islands.
The Spanish Island called plantain, plantanos and like to do create some interesting recipes such as this Dominican mangu (mashed plantains) or lasagna called pastelon de platano. In short, you can do some much with this starchy fruit (albeit considered a vegetable) so why not make some sweet plantain pie.
The ripeness of the plantains for the pie recipe
Don’t get deterred by the name, I promise you that the mashed plantain topping really works with the ground beef. You can control the sweetness of the topping depending on the ripeness of the plantain.
If you want an extra sweet topping them purchase plantain with almost black exterior. On the other hand, a semi ripe plantain (yellow with dark spots) will yield a subtly sweet topping.
I like a slightly sweet plantain pie so brought plantain that was a bit more then semi ripe. The beef used is very lean with less than 5%. fat I know for some people, they make feel that this is too little fat but the can of tomato really helps compensate the lack of fat. Plus over fat mean higher protein content which get if you want to control calories or fat intake.
The nutritional value of plantain pie
Also, if you’re omitting fat from you diet/lifestyle then this recipe will tick all the right boxes:-
- It’s high in protein, lean and low in fat.
- A moderate amount of complex carbohydrate used to boost energy levels.
- The pie will keep you fuller without worrying about any excess high levels of saturated fat.
Most of the prep work will be done in a large pan (recommended). You don’t need to season the beef overnight for this recipe but you certainly can do if you wish. If you cannot obtain cho cho (chayote) then zucchini (courgette) will make a great western alternative.
- Use zucchini/courgette if you cannot find cho cho
- Seasoning overnight is preferred but not required
- A pie dish is needed approx 23 cm in size
- Choose a plantain with ripeness that you desire – semi ripe, over ripe etc…
- The more the ripe the plaintain the sweeter the topping
- Suitable to paleo and gluten free lifestyle
- Freezer friendly
plantain pie – gluten free and paleo friendly!!
- Prep Time: 20
- Cook Time: 35
- Total Time: 55 minutes
500g of lean ground beef, washed and drained
1 cho cho (chayote) peeled and chopped
1 large carrot, peel and chopped
1 green bell pepper, chopped
1 small onion, chopped
3 garlic cloves, chopped
4 sprigs of thyme
1 small onion, chopped
2 scallion, chopped
1 small can of chopped tomato
2 tbsp of coconut oil
For the beef seasoning
- 2 teaspoons himalayan pink salt,
- 1 tablespoon paprika
- 2 teaspoons black pepper
- 1 1/2 teaspoon onion powder
- 1 1/2 teaspoon oregano
- 1 1/2 teaspoon cumin
- 1 teaspoon garlic
- 1/2 teaspoon chilli powder
Place the ground beef in a large bowl and add of of the dry seasoning. Use your hands to fully combine all of the dry ingredients into the beef and set aside, overnight or ready to use.
Melt the coconut oil on low-medium heat in a non stick frying pan, then add the sautee the onion and garlic for 1 minute before adding the cho cho, carrot and green bell peppers and stir.
Put the lid on the pan and reduce the heat, then allow the vegetables to steam for 5 minutes. The vegetable need to soften slightly before moving onto the next step. If the ingredients begin to stick add a splash of water to release them.
Once soften, add the ground beef to the pan, increase the heat to medium and sear the beef. make sure to fold and stir to contents so the ground beef is exposed to the bottom of the pan.
When the beef is browned pour the chopped tomato into the pan then stir a few times before adding the sprigs of thyme.
Bring the pan to the boil then reduce to low and cover the pan.
Simmer for 25 minutes during this time, the tomato/excess liquid will evaporate which is required for the pie base. If there is still excess liquid in the pan, simply drain off before transferring to the pie dish/oval bowl (I used a 23cm oven pie dish).
While the pan is simmering prepare the plantain topping by cutting the ends of both ends.
Score the plantain lengthways so the skin can be peeled off, it should pull away with ease once the has been scored across.
Add the plantain to a pot filled half way with water.
Boil the plantain until soften (approx 12-15 minutes)
Drain and then cool before mashing with a fork or potato masher.
Top the beef mince evenly with the mashed plantain.
Garnish optional herbs and serve accordingly