Sunday, May 10, 2009

Plantain & Blackbeans Veggie Patty

Good to know:

Believe it or not, plantain is one of the healthiest foods in the world in terms of its nutritional value.The nutritional value of plantain is even greater than that of its closest relation banana. When cooked, the fruit is extremely low in fat, high in fibre and starch. It is very low in cholesterol and salt too.A typical average size plantain fruit after cooking contains 50 – 80grams of carbohydrate, 2 – 3 grams of protein, 4 - 6 grams of fibre and about 0.01 to 0.3grams of fat.
It is very rich in potassium, and it is commonly prescribed by doctors for people who have low level of potassium in their blood.The potassium in plantain is very good for the heart and helps to prevent hypertension and heart attack. It is also rich in magnesium,vitamins A, B6, and C which helps maintain vision, good skin, and build immunity against diseases. Cooked unripe plantain is very good for diabetics, as it contains complex carbohydrate that is slowly released over time.

** Plantain is also cooked boiled. This is much like boiling potatoes. You place the pilled plantain in a pot and had water to it and allow to boil for about half and hour until tender.


4 Medium sized raw plantain pressure cooked (boiled) peeled & mashed
1 (16 ounce) can black beans, drained, rinsed & roughly mashed
1 cup red,yellow,green bell pepper, finely chopped celery & carrot
1 tsp Ginger-Green Chillis paste or to taste
1 Tbsp chopped coriander
1 tsp sugar
1 tsp garam masala powder, or oregano as per taste
1 tablespoon cumin powder
1 tsp lemon juice or amchur powder
Salt to taste


1 Rinse and drain black bean thoroughly and let it drain compeletly without any water.
2 In a food processor chop finely bell peppers, celery, carrot.
3 Now add ginger, green-chilli and coriander, pulse it for few seconds untill everything is mashed or blended.
4 Now add plantain, black beans and just pulse it for few seconds so that all the ingredients are mixed together,make sure the black beans doesn't become a puree but is mashed and combined nicely.
5 Divide the mixture in to patties and bake in preheated oven to 375 degrees.
6 Bake about 10 minutes on each side.

Serve it with green coriander chutney/ketchup

Note: These patties can be also used in veggie burgers, instead of potatoes, plantains are used in Jain religion as they also have a very high nutritional value as above. Plantains can almost replace potatoes in every recipe.

l This is our entry for My legume love affair 11th helping hosted by Taste with eyes.
l This is our entry for Sunday Snack Event hosted by Pallavi


Lori Lynn said...

I love veggie patties, especially served over a salad. These look terrific! Thanks for all your entries to MLLA. Remember to stop by Sunday night for the round-up.
Lori Lynn

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