Plantain Casserole (St. Lucia — Caribbean)

Jun 07, 2023June 7, 20230 14
A Delicious Plantain Casserole with a Caribbean Twist
in Main

Prep

15 min

Cook

40 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 quarts water
2 large plantains , peeled ( green )
1 egg , beaten
1/2 cup milk
2 tablespoons peanut butter
1 onion , minced
1 celery rib , diced small
1 dash salt , to taste
1/2 cup breadcrumbs

Nutrision Information

Servings Per Recipe
6
Calories
214
Sugar
10g
Fat
6g
Plantain Casserole is a popular dish in St. Lucia and other Caribbean countries, often served as a side dish or main course. This recipe gives the classic dish a twist by adding peanut butter, celery, and onion. The result is a hearty, vegan casserole with a sweet and savory flavor that is sure to please. Plantains are a staple in Caribbean cuisine, and this dish is a great way to showcase their versatility. Enjoy it as a main course or side dish, either way, it's a dish that's sure to transport you to the beautiful beaches of the Caribbean.

Instructions

1.Preheat oven to 350ºF (175ºC).
2.Boil water in a large pot.
3.Cut the plantains into chunks and add them to the boiling water, then reduce to medium heat and cook for approximately 8-10 minutes, or until they become tender.
4.Drain the plantains and mash them in a large bowl.
5.Add egg, milk, peanut butter, onion, celery, and salt to the mashed plantains, and mix well.
6.Grease a 9x13 inch baking dish and pour the mixture into the dish.
7.Top with breadcrumbs.
8.Bake for 25-30 minutes or until golden brown.

PROS

Plantains are a good source of fiber, vitamins C and A, and potassium.
This dish is vegan, dairy-free, and gluten-free.
It’s easy to make and requires few ingredients.

CONS

The dish may not be suitable for those with a nut allergy because it contains peanut butter.
Some may find the dish to be too sweet depending on the ripeness of the plantains.
It doesn’t contain much protein, so it may be helpful to pair it with a protein-rich side dish.

HEALTH & BENEFITS

Plantains have several health benefits. They are rich in fiber, which aids digestion and promotes healthy bowel movements. They also contain vitamin C, which supports a healthy immune system, and vitamin A, which promotes healthy skin, eyes, and bones. Additionally, plantains are a good source of potassium, which supports healthy blood pressure levels and heart function.

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