Fried Plantains (Light Oil)

– vegan – gluten free –

If you’ve never tried fried plantains before, put them at the top of the list! Plantains are low-cost and calorie-dense, which has made them a staple all over the world. They are most popular in Africa, Central and South America, and Caribbean countries like Haiti and Cuba where growing conditions are just right.

For this recipe, you’ll need ripe plantains with yellow skin and brown spots. To keep this recipe on the healthier side, I’ve used minimal oil yet still achieved crispy golden brown edges. However, you can use more oil if you’re really looking for that crispy fried good-ness. Deliciously paired with Nigerian Jollof Rice. If you like this recipe, I highly recommend trying patacones, another delicious variation of plantains.

For more African-inspired plant-based recipes:

• Nigerian Jollof Rice
• Kachumbari
• African Banana Coconut Bake (Akwadu)

Cooking Essentials:

A large fry pan or skillet

See below for a breakdown of nutritional information and substitutions.

Serves 4

Fried Plantains (Light Oil)

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Vita Pura Health

Yields 4

Light + easy fried plantains.

5 minPrep Time

10 minCook Time

15 minTotal Time

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Ingredients

• 4 plantains, ripe with brown spots
• 1/4 cup avocado oil
• Sea salt
You will also need:
• A large pan or skillet

Instructions

1. To peel the plantains, first cut off the ends. From end to end, cut just deep enough to penetrate the skin without cutting the plantain. Now you should be able to peel back the skin. Cut each plantain into about 1 inch pieces on a diagonal.
2. Put your skillet on medium heat, about 325F. Once hot, add half the oil and lay plantains down in a single layer. Depending on the size of your pan, you may have to do multiple batches. The pan should sizzle upon adding the plantains if it's hot enough. Sprinkle with sea salt.
3. Cook until the bottom side is golden brown, about 4-5 minutes, then flip. Add the rest of the oil and swirl pan around to evenly spread oil. Cook another 4-5 minutes.

Notes

*This recipe makes 30-40 fried plantains depending on the size of the plantain and the cuts.

*All substitutions are listed in the following text.

Nutrition

Nutrition Facts

Amount Per Serving
• Calories 344
% Daily Value*


• Total Fat: 15 g 23.08%
• Saturated Fat: 2 g 10%
• Cholesterol: 0 mg 0%
• Sodium: 7 mg 0.29%
• Potassium: 893 mg 25.51%
• Total Carbohydrate: 57 g %
• Sugar: 27 g
• Protein: 2 g
• Vitamin A: 40.34%
• Calcium: 5 mg 0.5%
• Iron: 1 mg 5.56%
* Percent Daily Values are based on a 2000 calorie diet.




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For this recipe, you will need:

• Yellow plantains: one whole boiled or baked yellow plantain has 94% of your daily recommended vitamin A, 52% of your vitamin C, 44% of your potassium, 34% of your vitamin K, 32% of your folate, 32% of your magnesium, 39% of your vitamin B6, 28% of your vitamin B2, 25% of your vitamin B5, 20% of your vitamin B1 and 22% of your manganese. That’s a lot of nutrients for one fruit! Plantains also boast 94 grams of healthy carbs and 5 grams of fiber – perfect for those who need quick energy or workout often. I highly recommend yellow plantains for their taste and creamy texture.
• Avocado oil: a good source of healthy fats, with both omega-3 and omega-6. Like extra virgin olive oil, avocado oil is anti-inflammatory due to the large presence of oleic acid. Avocado oil has been shown to increase HDL levels (the “good” cholesterol) and lower LDL levels (the “bad” cholesterol). Furthermore, pairing with vegetables will help to better absorb the nutrients from the vegetables. Substitutions: any type of high-heat cooking oil will work, but I recommend using avocado oil or extra virgin olive oil for their health benefits.
• Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.