I am not huge a fan of eating just a bowl of raw vegetables or salad, especially during the colder months. My Buddha bowls need to contain a mix of warming, cooked and raw food and this super green bowl with plantain really hits the spot.
Plantains are very similar to bananas in terms of how they look and the nutrition they provide (high potassium, magnesium, B6 & fiber), but they need to be cooked and they taste less sweet as they contain less sugar but more starch which makes them a good substitute for rice or potatoes in a meal. They do not have a growing season so they provide an all year round food source for many people in the countries they are grown. You can boil and mash the plantain after peeling but I have only ever used them fried as in this recipe. I just love the crisp outer layer paired with the coconut oil flavour and it really adds a bit of something delicious to accompany all those greens!
The toasted pine nuts, even though there are not many of them in the dish, really stand out with their nutty flavour and toasted, yet creamy texture. Gently wilting the kale in the frying pan gives it a nice crisp edge while also making it more easy to chew and digest.
This Buddha bowl includes all of the essential ingredients for a great tasting, nutrient providing meal.
Enjoy! Joanne x
Super Green Buddha Bowl with Fried Plantain & Toasted Pine Nuts
- 3 large leaves kale washed, stalks removed
- 1/3 head broccoli cut into small florets, washed
- 1 handful watercress washed
- 4 baby vine tomatoes wash, halved
- 1 plantain
- 1/2 cup frozen peas
- 3 spring onions washed and finely chopped
- 1 tbsp pine nuts
- 1 tbsp coconut oil
- a few sprigs fresh coriander optional
- 1 tbsp apple cider vinegar
- 1/2 tbsp poppy seeds
Begin by assembling all of the ingredients together. You will need a frying pan, a steamer pan, a small bowl for the peas and a main serving bowl for this recipe.
Place the frozen peas in a small bowl and pour on some freshly boiled water to cover. Leave for a few minutes to thaw, then drain and leave to one side.
Add the broccoli to the steamer pan with enough water in the bottom to steam the broccoli for about 4 minutes or until tender.
While the broccoli is steaming, peel the plantain and slice it into 2cm wide pieces.
Place the coconut oil into the frying pan, turn the heat to medium and allow it to melt. Once it has melted, add the plantain to the pan and ensure they are all spread flat with the underside touching the pan. Leave to fry for a few minutes before turning each one over. Continue to do this until each piece of plantain is evenly cooked and golden and crispy on each side. You cannot eat raw plantain so please ensure it is cooked through.
Once both the plantain and the broccoli are cooked, remove them from the frying pan/steamer and leave to one side in the large serving bowl.
Without adding any more oil to the frying pan, place the pine nuts into it and toast for a few minutes on a medium heat, tossing them frequently to prevent burning. Once browned, add them to the serving bowl.
Again, without adding any more oil to the frying pan, add the kale by tearing it into smaller pieces. Fry on a medium heat, while tossing to prevent burning. When it begins to wilt and crisp on the edges, it is cooked enough for serving so add it to the serving bowl too.
You can now add all of the remaining ingredients to the serving bowl; peas, watercress, spring onions, tomatoes, poppy seeds, fresh coriander, and apple cider vinegar.