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.
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Add to Cookbook https://staging.theicn.org/cnrb/pdfs/2021_508c/Black-Beans-With-Plantains_508c_2021.pdf
Prep Time 10 minutes
Cook Time 30 minutes

Ingredients
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Quantity
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Ingredients
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Quantity
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)
*See Marketing Guide

Ingredients
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Quantity
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)
*See Marketing Guide

Ingredients
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Quantity
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)
*See Marketing Guide

Ingredients
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)

Quantity
 

  • ½ cup brown rice, long-grain, uncooked
  • 1 cup water
  • 1 teaspoon canola oil
  • 1¼ cups onions, fresh, peeled, ¼" diced
  • 1 clove (1 clove is about ½ teaspoon minced) garlic, fresh, minced
  • 1 quart black beans, low-sodium, canned, drained and rinsed; or black beans, dry, cooked
  • ½ cup water
  • 1 cup tomato sauce, low-sodium, canned
  • ⅔ cup plantains, fresh, ripe (yellow), peeled, ¼" diced
  • 1 tablespoon cumin, dried, ground
  • 1 teaspoon paprika
  • ½ teaspoon black pepper, ground
  • 2 tablespoons salsa, traditional (optional)
  • 2 tablespoons cilantro, fresh, chopped (optional)
  • 2 tablespoons onions, green, with tops, fresh, chopped (optional)
*See Marketing Guide

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