Cooked Plantains
A traditional Venezuelan side dish featuring sweet, ripe plantains baked with cloves, all-spice, and shredded coconut. This vegan version replaces the traditional cheese with coconut for a delicious sweet and savory accompaniment.
Simple Tasty Recipes
Method
- Preheat the oven at 350 C or gas mark 8.
- Make a longitudinal cut on the plantain peel, open it and cut the plantain in two halves, again longitudinally.
- Grease a tray, or simply cover the tray with baking paper or aluminium foil. Put the plantain over its peel on the tray.
- Insert the cloves, distributing them well along the two halves (remember where, to remove them after the cooking).
- Optionally, sprinkle some all-spice powder and/or a teaspoon of raw sugar.
- Then put small amounts of margarine or olive oil on the plantain halves and spread the shredded coconut over them.
- Bake it until the plantain becomes golden.
- Remove it from the oven and take the cloves out.
- Alternative pan method: Put the plantain (without the peel) cut in halves (across the plantain) on a greased iron pan, with the sugar (optional) and the spices. Slowly cook it until brown and mushy, the natural sugars should caramelise. Then sprinkle the coconut, continue cooking until the coconut browns and remove it from the heat.
Notes:
This dish is traditionally eaten with black beans, rice and shredded meat. We called it 'pabellon con baranda'. The 'baranda' is the fence formed by the plantain slices around the meat, beans and rice. Due to a lack of time, many people fry the plantain slices, pour on some sugar and white wine and simmer, then add cheese. As a replacement for the meat in this traditional 'pabellon', vegans use the green plantain peel, shredded and cooked in the same way as the original recipe.
Recipe Note: The original text states '350 C or gas mark 8'. Gas mark 8 is equivalent to 200°C or 400°F. 350°C is likely a typo for 350°F (175°C).
Serving info: Total recipe: 289g · Yields 2 portions · Portion size: 145g
| Nutrient | Per 100g | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 157 kcal | 227 kcal | 11% |
| Carbohydrates (g) | 32.0 g | 46.2 g | 17% |
| ↳ of which sugars (g) | 15.5 g | 22.4 g | |
| Dietary fiber (g) | 1.9 g | 2.8 g | 10% |
| Protein (g) | 1.5 g | 2.1 g | 4% |
| Total fat (g) | 4.3 g | 6.3 g | 8% |
| ↳ Saturated (g) | 2.2 g | 3.2 g | 16% |
| ↳ Monounsaturated (g) | 1.5 g | 2.2 g | |
| ↳ Polyunsaturated (g) | 0.3 g | 0.5 g | |
| ↳ Trans (g) | 0 g | 0 g | |
| Sodium (mg) | 2 mg | 6 mg | 0% |
| Calcium (mg) | 3 mg | 10 mg | 1% |
| Iron (mg) | 0.4 mg | 1.1 mg | 6% |
| Potassium (mg) | 470 mg | 680 mg | 14% |
| Vitamin C (mg) | 16 mg | 24 mg | 27% |
| Vitamin B12 (µg) | 0 µg | 0 µg | 0% |
Ingredient data sources
- Plantains, raw — 270g — Plantains, raw — USDA FDC ID: 170435
- Olive oil — 5g — Oil, olive, salad or cooking — USDA FDC ID: 171413
- Shredded coconut — 10g — Nuts, coconut meat, dried (desiccated), not sweetened — USDA FDC ID: 170174
- Raw sugar — 4g — Sugars, granulated — USDA FDC ID: 169656
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
30 mins
