Black Beans and Rice with Plantains

Ingredients

• 15 ml (1 tbsp)extra-virgin olive oil
• 1 smallonion, diced
• 3garlic cloves, minced
• 1jalapeño pepper, deseeded and finely diced (optional)
• 1semi-ripe plantain, diced (or sweet potato)
• 340 g (12 oz)jarred roasted red peppers, diced (or fresh red pepper; allow longer cooking)
• 2 × 425 g (2 × 15 oz) cansorganic black beans, with their liquid
• 1 tspground cumin
• 1 tspground turmeric
• ½ tspprepared chilli powder
• ½ tspsalt
• 15 g (1 cup)fresh coriander, chopped

Instructions

1. 1

   Cook the aromatics

   Warm the olive oil in a large, deep frying pan with a lid. Add the onion, garlic and jalapeño, then cook for 5 minutes, or until the onion turns translucent.

2. 2

   Simmer the beans

   Add the plantain, roasted red peppers, black beans with their liquid, cumin, turmeric, chilli powder and salt. Bring to the boil, cover the pan, lower the heat and simmer for 20–25 minutes, until the plantain is very tender.

3. 3

   Stir in coriander

   Add the chopped coriander and mix it through the bean mixture.

4. 4

   Choose a base

   Serve the mixture over brown rice, quinoa, courgette noodles or baked sweet potatoes.

What are black beans and plantains?

This is a hearty bowl of black beans, a staple across many Latin American and Caribbean cuisines, paired with plantain and served over a base of your choice. The recipe brings together savoury beans, sweet plantain and peppers in a gently spiced one-pan stew.

The beans simmer in their canning liquid, which helps make a flavourful, saucy mixture. Fresh coriander stirred in at the end adds a bright finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 377 calories, 14g protein, 73g carbs, 4g fat.

The beans and plantain provide most of the carbohydrates, while the beans also contribute protein; the olive oil is the main source of fat. Serve a portion with a generous amount of vegetables or a base that suits your appetite, and note that the listed nutrition is for the recipe serving as reported.

Choosing the key ingredients

Plantain: A semi-ripe one gives the bowl a balance of sweetness and firmness. Dice it into similar-sized pieces so they cook evenly.

Peppers: Jarred roasted peppers are ready to add and bring a mellow, smoky sweetness. Fresh red pepper works too, but needs more time to soften.

Beans: Keep the canning liquid, as the recipe uses it in the simmer. Check the beans as they cook so they become tender without breaking down completely.

Getting the simmer right

A covered pan and low heat help the plantain soften while the beans warm through. Once the mixture reaches a boil, reduce the heat before covering it for the simmer.

The plantain is ready when a fork goes through it very easily. If using fresh pepper, allow extra time for it to soften as well.

Building flavour in the pan

Aromatics: Give the onion, garlic and optional jalapeño the full 5 minutes to cook until the onion is translucent. This softens their raw edge before the beans and spices go in.

Spices: Cumin, turmeric and chilli powder are added with the beans, so they flavour the cooking liquid as the mixture simmers. Adjust the jalapeño only if you want to alter the heat; it is optional in the recipe.

Choosing what to serve it with

Brown rice or quinoa makes this a filling grain-based bowl, while courgette noodles offer a lighter-tasting base. Baked sweet potatoes echo the plantain’s sweetness.

Keep the base simple so it complements the savoury beans and peppers. Spoon the mixture over it just before serving.

Finishing and serving

Stir in the coriander after the simmer rather than cooking it for the full 20–25 minutes, so its fresh flavour remains noticeable. Mix well to distribute it through the beans.

The recipe makes five servings and takes 45 minutes in total. Have your chosen serving base ready when the plantain is tender.

Recipe notes & tips

• Dice the plantain evenly so the pieces soften at a similar rate.
• Keep the liquid from the bean cans when adding them to the pan.
• Use a large, deep pan with a lid to hold the beans and liquid comfortably.
• Start checking the plantain for tenderness at the 20-minute mark.
• Add the coriander after simmering and stir it through just before serving.

Variations

• Use sweet potato: Swap it for the plantain as suggested in the ingredient list.
• Use fresh pepper: Dice a fresh red pepper and allow extra cooking time for it to soften.
• Adjust the heat: Leave out the optional jalapeño for a milder bowl.
• Change the base: Serve over quinoa, courgette noodles or baked sweet potatoes instead of brown rice.
• Use a different rice: Choose another cooked rice if brown rice is not to hand.

Common mistakes to avoid

• Discarding the bean liquid: Add the beans with their liquid as the method specifies.
• Skipping the covered simmer: Cover the pan after bringing the mixture to the boil so the plantain can become tender.
• Using high heat throughout: Reduce the heat after boiling to keep the mixture at a simmer.
• Adding coriander too early: Stir it in after the simmer to preserve its fresh finish.
• Expecting fresh pepper to cook as quickly: Allow extra time for a fresh pepper to soften compared with jarred roasted peppers.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat thoroughly in a pan over a low heat, adding a splash of water if the beans have thickened.

Frequently asked questions