Plantains are a staple food in many cultures around the world – their versatility and flavor make them a popular ingredient for various dishes. The most common approach for cooking plantain is by boiling it, which allows you to incorporate them easily into your meals.
However, achieving the perfect flavor can be tricky, especially if you’re unsure about how to cook them. To get that perfect texture, it’s crucial to figure out how long do you boil plantains.
This comprehensive guide covers everything from preparing plantains for boiling to achieving the ideal texture and flavor.
Everything You Should Know About Plantains
Have you ever gone to the grocery store and bought green bananas, only to return home and realize something is wrong with them? You’ve most likely picked up plantains – it’s very easy to confuse them with bananas.
A plantain is a fruit that is cooked and eaten like a vegetable. It’s easy to assume that it can be peeled the same as a banana – yes, it can be peeled, but not as easily as a banana. Plantains have firmer skin, so you need a knife to cut them, whether ripe or not.
Plantains are starchy and edible only if boiled or fried. Fully ripe plantains are black in color and taste close to a banana, minus the sweetness.
Before getting into the details of how long do you boil plantains, let’s take a look at some of their types and nutrition facts.
Types of Plantains
There are four major types of plantains.
- French plantains
- Horn plantains
- Pelipita plantains
- Saba plantains
Nutrition Facts
According to the United States Department of Agriculture (USDA), a cup of baked yellow plantain (139 grams) contains 215 calories, and the breakdown is as follows:
- Fat: 0.22 g
- Protein: 2 g
- Carbohydrates: 58 g
- Fiber: 3 g
- Potassium: 663 mg
- Vitamin C: 23 mg
- Vitamin A: 63 ug
- Vitamin B-6: 0.29 mg
- Magnesium: 57 mg
How Long Do You Boil Plantains
Plantains are a staple food in African, Caribbean, and Central and South American cuisine, and they’re typically boiled or fried to make them ready to eat.
If you plan to boil a plantain, ensure that you get one that is firm to the touch and not too soft. The best way to identify a good plantain for boiling is that it will be green and yellow with few or no spots.
Since boiling a plantain will soften it up, if you boil ripe plantains, they may become mushy once cooked.
Start by slicing the ends by 1 inch on each side. This will make it easier to peel them and also allow more heat to pass through, resulting in faster cooking. Then cut the plantains in half to make them easier to fit in the pan for boiling.
Once the plantains are peeled off and cut into slices, they’re ready to go into the pan with hot water for boiling. A pinch of salt in this boiling water will come in handy for balancing the starchy sweetness.
The plantain’s boiling or cooking time depends on your flavor profile and the plantain itself. Green plantains require more time to boil to perfection compared to yellow ones.
The average boiling time for plantains is 15 to 30 minutes. After 15 minutes, they will start becoming tender and have a deep yellow color. If you still find white spots on your plantain slices, leave them to boil for another 5 to 6 minutes until they’re uniformly yellow.
If you prefer boiling the plantains with the skin on, peel them after they’re boiled. It will come off easily.
Once boiled, let the plantains cool for 2 to 3 minutes before they’re ready to serve.
Add some peppers or sauces based on your preference to lift the taste. You can also mash the boiled plantains to savor their soft texture.
Benefits of Plantains
Plantains, a popular ingredient in many dishes worldwide, are not only delicious but also have several health benefits. Now that we’ve answered the question, “how long do you boil plantains,” let’s take a look at some of their benefits:
Rich in Nutrients
Plantains are a good source of several essential nutrients, including fiber, vitamin C, vitamin A, and potassium. These nutrients are essential for maintaining good health and can help prevent several diseases.
Improve Digestion
Plantains help improve digestive health because they are a rich source of fiber, which helps promote regular bowel movements and can prevent constipation.
They also have a type of carbohydrate called resistant starch, which is not broken down in the small intestine. Instead, it is fermented in the large intestine, where it can promote the growth of beneficial gut bacteria.
Regulate Blood Sugar Levels
Plantains contain soluble fiber, which can help lower cholesterol levels in the blood. Soluble fiber helps lower cholesterol by binding to it in the digestive system and keeping it from getting into the bloodstream.
Boost Immune Function
Vitamin C is vital for maintaining a healthy immune system, as it helps boost the production of white blood cells responsible for fighting off infections and diseases. Plantains contain vitamin C, making them a good food to boost your immune system.
Prevent Anemia
The root cause of anemia is iron deficiency, which leads to fatigue, weakness, and shortness of breath. Plantains are a good source of iron, which is essential for producing red blood cells and preventing anemia.
If you’re interested in healthy foods, you can also check out recipes for healthy smoothies and egg patties to start your day on the right foot.
We also have healthy food ideas for late-night munchers.
Conclusion
There is no straightforward answer to the question, “How long do you boil plantains?” As the boiling time may vary in different situations – ripe plantains may take less time to boil as compared to green ones.
Boiling time comes down to your preference and flavor profile. If you like well-boiled plantains, you should boil them for 30 minutes until they give off a deep yellow shade. If you find white spots after boiling, let them boil for an extra 5 minutes to get the perfect texture.
It’s always a good idea to add some peppers and sauces according to your preference and lift the flavors to enjoy your healthy snack.
