The Resident Zone

Get in touch >


Similar in appearance to the banana, the plantain is low in sugar and harder to the touch. Although plantains are a fruit, the rich carbohydrate content means they are classified as a starchy food.

They are also a good source of vitamin A and C. Often fried and served as a side dish to accompany main meals, this versatile staple can also be grilled, baked or boiled.

Like bananas, the taste and texture of plantain will vary depending on the ripeness. For boiling or baking, use plantains which have an even yellow colour as they will be sweet but still firm enough to bite into.

What you will need
  • 2 firm ripe plantains (yellow in colour)
  • 2 spring onions (freshly chopped)
  • 2 fresh tomatoes (chopped)
  • 1 red pepper (thinly sliced)
  • ó teaspoon of mild curry powder
  • 1 tablespoon rapeseed oil
  • Large bunch of spinach (finely chopped)
  • Scotch bonnet pepper, to taste
How to make

1. Make an incision along the length of each plantain so it’s easier to peel once cooked. Boil in water for 10-15 minutes or until plantain can be pierced with a fork. Remove from water and leave to cool.

2. Heat the rapeseed oil in a large non-stick pan. Add the spring onion, red peppers, ginger, and tomato and cook gently for 8-10 minutes. Season with black pepper to taste. Meanwhile peel the plantains, discard the skin and slice into discs about one inch thick.

3. Transfer plantains to the pan, add the spinach and mix well. Serve as a starch with meat or fish and a portion of vegetables.

Preparation time: 10 minutes

Cooking time: 40 minutes

Serves 4

For more inspiring recipes join the British Heart Foundation free Heart Matters Service. Visit or call 0300 330 3300. Lines are open 9am to 5pm, Monday to Friday. *Similar cost to 01 or 02 numbers © British Heart Foundation 2014. Registered charity in England and Wales (225971) and in Scotland (SC039426).