Easy Black Beans And Plantain Stew

Black Beans With Plantains USDA Recipe Recipe for Family Child Care Homes

Age Group: Ages 3-5
Serving Size: 6
This flavorful dish includes black beans and plantains, two foods frequently used in meals in South America and the Caribbean. Plantains are a staple food in many tropical regions. They can be steamed or boiled and used similarly to how potatoes are used in North America.
CACFP CREDITING INFORMATION
1 cup provides legume as meat alternate: 1½ oz equivalent meat alternate, ¼ cup vegetable, and ½ oz equivalent grains; or legume as vegetable: ⅝ cup vegetable and ½ oz equivalent grains.
SOURCE
Team Nutrition CACFP Multicultural Recipe Project.
No ratings yet

*You must be a registered user to use this feature, please click "Login" at the top right corner and then proceed

or
click here to create an account.

Prep Time 10 minutes
Cook Time 30 minutes

Instructions
 

  • Combine brown rice and 1 cup water in a small stockpot. Stir once.
  • Heat on medium-high heat to a rolling boil.
  • Cover and reduce heat to medium. Cook 15–20 minutes, until water is fully absorbed. Fluff the rice gently with a fork.
  • Heat oil in a medium stockpot on medium-high heat.
  • Add onions, and sauté until soft.
  • Add garlic. Continue cooking until garlic is fragrant, 1–2 minutes. Stir frequently.
  • Add cooked rice, black beans, ½ cup water, tomato sauce, plantains, cumin, paprika, and pepper.
  • Stir well, and bring to boil. Stir frequently.
  • Reduce heat to medium-low, and simmer for 5 minutes or until liquid is absorbed into the ingredients. Heat to 140 °F for at least 15 seconds.
  • Serve 1 cup.
  • Garnish each serving with 1 tsp of salsa, 1 tsp of cilantro, and 1 tsp of green onions (optional).
    Critical Control Point: Hold at 140 °F or higher.

Nutrition INFORMATION

Black Beans With Plantains USDA Recipe Recipe for Family Child Care Homes
Amount Per Serving
 
1 cup of Black Beans With Plantains.
Calories
197
Total Fat
 
2
g
3
%
Saturated Fat
 
0
g
0
%
Sodium
 
193
mg
8
%
Total Carbohydrate
 
38
g
13
%
Dietary Fiber
 
10
g
42
%
Total Sugars
 
4
g
4
%
Protein
 
9
g
18
%
Calcium
 
65
mg
7
%
Iron
 
4
mg
22
%
N/A=data not available
*Marketing Guide
The CHEF TIPS:
For Soaking Dry Beans
1 lb dry black beans = about 2¼ cups dry or 4½ cups cooked beans.
Overnight Method: Add 1¾ qt cold water to every 1 lb of dry beans. Cover, and refrigerate overnight. Discard the water. Proceed with recipe.
Quick-Soak Method: Boil 1¾ qt of water for each 1 lb of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.
For Cooking Dry Beans
Once the beans have been soaked, add 1¾ qt water for every 1 lb of dry beans. Boil gently with lid tilted until tender, about 2 hours.
Use cooked beans immediately.
Critical Control Point
Hold for hot service at 140 °F or higher or chill for later use. To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours.
Yield / Volume