Puré de Frijol y Plátano Maduro (Bean and Ripe Plantain Puree)

Vegetarian
Gluten Free
Health score
19%
Puré de Frijol y Plátano Maduro (Bean and Ripe Plantain Puree)
45 min.
4
547kcal

Suggestions

Ingredients

  • tablespoons brown sugar 
  • tablespoons butter 
  • cup chicken stock see 
  • 0.5 cup coconut milk 
  • 0.3 cup cilantro leaves fresh
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • tablespoon olive oil 
  •  plantains very ripe peeled cut into pieces
  • cup beans red cooked
  • servings salt and pepper 
  •  tomatoes diced
  • 0.5 cup onion diced white

Equipment

  • food processor
  • bowl
  • sauce pan
  • pot
  • sieve

Directions

  1. In a large saucepan over medium heat, combine the plantains and stock or broth.Cook for 15 minutes, or until the plantains are very tender.
  2. Drain in a strainer, reserving the cooking liquid. Set aside.
  3. Heat the oil and butter in the saucepan.
  4. Add the onions, garlic, tomatoes and cook for 3 minutes, or until onions are tender.
  5. Place the plantains and beans in a food processor.
  6. Add the reserved stock, coconut milk, brown sugar, cilantro, cumin, and tomato mixture. Puree and season with salt and pepper.
  7. Place in a pot a cook stirring often for 5 minutes.
  8. Transfer to a serving bowl.

Nutrition Facts

Calories547kcal
Protein8.99%
Fat26.51%
Carbs64.5%

Properties

Glycemic Index
77.57
Glycemic Load
6.29
Inflammation Score
-10
Nutrition Score
26.218695566058%

Flavonoids

Naringenin
0.42mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.29mg
Myricetin
0.41mg
Quercetin
11.02mg

Nutrients percent of daily need

Calories:546.95kcal
27.35%
Fat:17.21g
26.47%
Saturated Fat:9.71g
60.7%
Carbohydrates:94.18g
31.39%
Net Carbohydrates:83.4g
30.33%
Sugar:43.79g
48.66%
Cholesterol:16.85mg
5.62%
Sodium:344.93mg
15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.12g
26.25%
Vitamin K:69.79µg
66.47%
Vitamin A:2782.98IU
55.66%
Vitamin C:45.3mg
54.91%
Manganese:1.05mg
52.46%
Potassium:1560.92mg
44.6%
Folate:175.42µg
43.86%
Fiber:10.77g
43.09%
Vitamin B6:0.69mg
34.57%
Magnesium:131.12mg
32.78%
Iron:5.16mg
28.67%
Phosphorus:254.04mg
25.4%
Copper:0.5mg
25.08%
Vitamin B1:0.32mg
21.26%
Vitamin B3:3.28mg
16.41%
Vitamin B2:0.26mg
15.46%
Zinc:1.72mg
11.47%
Vitamin B5:0.89mg
8.93%
Selenium:5.69µg
8.12%
Vitamin E:1.08mg
7.21%
Calcium:64.16mg
6.42%