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Walk down any bustling street in West Africa, and you’ll likely find the tantalizing aroma of grilled plantains. Known as “boli” in Nigeria, these sweet, caramelized plantain slices are a beloved street food and snack across the region. Though simple, grilled plantains deliver a big flavor and satisfaction. Read on to learn more about this iconic dish and how to make it at home.
What are Grilled Plantains?
Grilled plantains are ripe, yellow plantains that are roasted or grilled without oil or seasonings. This allows the natural sugars in the fruit to caramelize and shine through. The resulting plantain slices are sweet and sticky outside with a soft, starchy interior. They make for a carb-rich, energizing snack or can be served alongside stews and curries.
Unlike their sweet banana, plantains are larger and have a starchy rather than sweet taste when raw. They must always be cooked before eating. Grilling or roasting transforms their flavor and brings out their hidden sweetness.
Nutrition Benefits of Plantain
Though high in carbs, grilled plantains offer some nutritional benefits. As with other produce, the preparation method affects nutrition. Grilling and roasting yield more nutrients than frying or boiling.
Some of the vitamins and minerals found in grilled plantains:
- Vitamin A – This important vitamin supports eye and skin health. Grilled plantains provide nearly 15% of the recommended daily amount per serving.
- Vitamin C – Essential for immune function and collagen production. Grilled plantains have about 20% of your daily vitamin C needs.
- Potassium – A mineral and electrolyte vital for nerve signaling, fluid balance, and muscle control. Grilled plantains are high in potassium.
- Magnesium – Necessary for energy production, protein building, nerve functioning, and more. Decent amounts come from a serving of grilled plantains.
- Iron – Critical for oxygen transport and energy metabolism. Grilled plantains contain some iron to help meet daily requirements.
Along with vitamins and minerals, grilled plantains supply a hearty dose of carbohydrates and fiber to fuel your body. Enjoy them in moderation as part of an overall balanced diet.
Tips for Choosing Plantains
Picking ripe, sweet plantains is key for grilling. Look for fruits that are very yellow with some black spots. The skin should be firm but slightly when squeezed. Soft, mushy, or overly bruised plantains won’t hold their shape on the grill.
Allow green, unripe plantains to ripen at room temperature for a few days until the peel turns yellow. You can speed things up by placing them in a brown paper bag with a banana or releasing ethylene gas to hasten ripening.
Once a plantain is ripe, it can be refrigerated for 4-5 days to slow further ripening.
How to Make Grilled Plantains
Grilling imparts delicious caramelized flavor to ripe plantains. You can use an outdoor grill, a grill pan on the stove, or an air-fryer. Here’s a simple grilling method:
Ingredients:
- 3-4 ripe yellow plantains
Steps:
- Preheat your grill, grill pan, or broiler. Heat should be medium-high.
- Cut off both ends of the plantains and discard. Make a lengthwise slit through the peel of each one.
- Pull back the peel and use your fingers to remove the flesh inside. Discard peels.
- Slice the plantain diagonally into 1/2-inch thick ovals.
- Oil the grill grates or grill pan lightly. Place plantain slices flat on the hot surface. Grill for 4-5 minutes until deep grill marks form.
- Flip and grill the other side for 3-4 minutes more until caramelized and slightly softened inside.
- Remove plantains from heat and serve warm. Enjoy as-is or with desired sauces or seasonings.
Grilled plantains pair wonderfully with salty, savory foods like seasoned chicken, fish, or steak. For extra flavor, brush slices with olive oil or spices before grilling. You can get creative with lime juice, chili powder, cayenne, garlic, or Cajun seasoning.
Oven Method
Need an outdoor grill or grill pan? You can “grill” plantains in the oven, too. Preheat your oven broiler on high and arrange plantain slices on a baking sheet. Broil for 6-8 minutes per side until golden brown. Monitor closely to avoid burning.
More Quick Serving Ideas
Beyond snacking, grilled plantains liven up many dishes:
- Serve as a sweet side with black beans and rice
- Top stews and curries for added texture
- Complement scrambled eggs or omelets at breakfast
- Layer on tacos or burritos along with meat and veggies
- Use in place of buns for pulled pork or sloppy joe sandwiches
- Toss into green salads for a hearty addition
- Enjoy with nuts, seeds, nut butters, or low-fat yogurt for an energizing snack
Grilled plantains hold an important place in West African cuisine, where they are beloved by both locals and tourists alike. With just one main ingredient, grilled plantains offer versatility and nutrition in an easy, crowd-pleasing recipe.
Grilled Plaintain
Ingredients
- 3-4 ripe yellow plantains
Instructions
- Preheat your grill pan, or air-fryer to about 400°F.
- Cut off both ends of the plantains and discard. Make a lengthwise slit through the peel of each one.
- Pull back the peel and use your fingers to remove the flesh inside. Discard peels.
- Oil the grill grates or grill pan, air-fryer lightly. Place plantain slices flat on the hot surface. Grill for 4-5 minutes until deep grill marks form.
- Flip and grill the other side for 3-4 minutes more until caramelized and slightly softened inside.
- Pair with salty, savory foods like seasoned chicken, fish, or steak.
