FreeAnemia Support
Boiled Plantain with Beans for Iron Boost
Boiled ripe plantains served beside seasoned black-eyed beans for a filling, iron-rich plate of food.
Servings
2 plates
Prep
10 min
Cook
20 min
This is a classic pairing for a reason — sweet, soft boiled plantain balances out the earthier, savory beans, and together they make for a plate that's as filling as it is simple to put together.
Beans are one of the better plant-based sources of iron, which is why a plate like this is often built with anemia support in mind. A small amount of palm or olive oil and a sautéed onion give the beans a bit more depth, but the dish stays largely unfussy — boil, season, and serve.
Ingredients
- 2 medium ripe plantains — peeled and cut into halves
- 1 cup black-eyed beans (or brown beans) — soaked overnight and boiled until soft
- 1 small onion — chopped
- 1 tablespoon palm oil or olive oil — for flavor (optional)
- 1/4 teaspoon ground pepper — to taste
- 1/4 teaspoon salt — optional, to taste
Instructions
- 1Peel plantains, cut into halves, and place in a pot with enough water to cover. Boil for 15–20 minutes until tender.
- 2Cook beans until soft (if not pre-cooked). Drain excess water.
- 3In a pan, heat oil (if using), sauté onions, and add cooked beans, pepper, and salt. Stir well.
- 4Serve boiled plantains alongside seasoned beans for a wholesome iron-rich meal.
Nutrition
390
Calories
9g
Protein
79g
Carbs
7g
Fat
10g
Fiber