Baked Tostones with Coconut Black Bean Salsa

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Skill Level
Preparation Time 10 minutes Total Time 35 minutes
Servings 4 Cost Per Serving $1.13
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Image of Baked Tostones with Coconut Black Bean Salsa.

Ingredients

2Green Plantains, peeled and cut into 1-inch pieces
2 clovesGarlic, minced
1 tbspSmoked Paprika
1 cupParsley or Cilantro, roughly chopped
1 cupCooked Black Beans, rinsed
1/4 cupRed Onion
1/4 cupFresh Grated Coconut or Unsweetened Dried Shredded Coconut
1Lime
1 tbsp + 1/2 tbsp + 1 tspOlive Oil or Grape Seed Oil
To tasteSea Salt and Freshly Ground Black Pepper

Directions

  1. Preheat the oven to 350 degrees F.
  2. Place your plantain pieces in a bowl and add minced garlic, smoked paprika and 1 tbsp of olive oil. Mix well.
  3. Place plantain pieces on a baking sheet lined with parchment paper and bake for about 20 minutes. Remove and let cool for 5 min. Increase the oven temperature to 400 F.
  4. One piece at a time, place the plantain pieces in between two pieces of parchment paper. Gently squish the plantain piece into a disc using something heavy and flat, like a plate or the bottom of a bowl. Do this to all the plantain pieces.
  5. Place the plantain discs back onto the baking sheet. Drizzle with 1/2 tbsp of olive oil and bake for another 10 minutes.
  6. Mix parsley, onion, black beans, coconut, juice of one lime and 1 tsp of olive oil. Season to taste and serve with tostones.

Nutrition

  • ‚ÄčTostones are traditionally double-fried in oil, making them high in fat and calories. In this lighter version, baking helps create crispness without the added calories.
  • 1 medium plantain (raw) has 215 calories and is a good source of fibre. Like bananas, plantains are an excellent source of potassium, an electrolyte that helps lower blood pressure. Plantains are also an excellent source of vitamins A, C and B6, with 1 medium plantain providing 40% of the vitamin A, 54% of the vitamin C and 25% of the vitamin B6 most people need in a day. Vitamins A and C are antioxidants that help prevent free radical damage, which is associated with chronic diseases like cancer and heart disease. Vitamin B6 is needed to make red blood cells and cells that are needed for a strong immune system.
  • One cup of cooked black beans provides more than half the fibre and almost three times the molybdenum most people need in a day. Molybdenum is a nutrient needed for many chemical reactions in the body and to turn fats and carbohydrates from food into energy.