Black Bean Mango Fajita Plantain and Yam Boats

Black Bean Mango Fajita Plantain and Yam BoatsOne of the ways I attempt to get more vegetables in is to substitute them for breads and crackers as the base of a dish from time to time. In this case, sweet and starchy plantains, yams and sweet potatoes take the place of tortillas for an extra filling version of fajitas with a range of different nutrients. This is light and fresh enough for dinner on hot summer days but provides enough substance to be a really nourishing large meal.
Plantains, yams and sweet potatoesPlantains are related to bananas and look very much like them but they are longer, thicker, starchier, less sweet and should be cooked before consuming. Like bananas they start out green then turn yellow as they ripen then start to brown. They are best for a dish like this when they are mostly yellow with a bit of brown, this is when they are at their ideal balance point between starchy and sweet and are reminiscent of extra dense sweet potatoes. Actual sweet potatoes and yams can be a bit confusing as their names are interchanged in different countries. Here in Canada the tubers with orange flesh are generally labelled as yams and those with white flesh are commonly categorized as sweet potatoes. However, what we often think are yams are actually just orange sweet potatoes, and to make it even more confusing there are several types of each, including garnet, jewel, and purple Japanese yams. At the end of the day I find it easiest to just go with the labels most grocers use, so they yams are the orange ones and the sweet potatoes are the white ones.

I used both, along with plantains, for a bit of a taste test and to get a range of nutrients and in the end I couldn’t pick a favourite. As long as the sweet potatoes and yams are long and thin they cook in the same amount of time as the plantains so it is no extra trouble to add them in for variety.

All three of these starchy vegetables are high in fiber for healthy digestive tracts, potassium for energy production and carbohydrates- the body’s preferred energy source. Going deeper, plantains win for having the most vitamin B6, sweet potatoes have the most vitamins A and C and yams are the highest in potassium and fiber.

Black Bean Mango Fajita Plantain and Yam BoatsThe black beans add protein, iron and fiber to the colourful fajita mixture. Also included are onions, corn and mango for sweetness, orange peppers, jalapeños and tomatoes for variety and garlic and spices to bring it all together. Including such a range of colours is an easy way to guarantee a vast array of nutrients including vitamins, minerals and antioxidants. Consuming lots of different nutrients together from whole food sources can make them easier for the body to absorb and use. For example, the vitamin C in all the vegetables helps the body absorb the iron in the beans better and combining carbohydrates and protein together with so many fiber rich ingredients slows down digestion, increasing satiety and keeping that feeling of fullness much longer.Fajita ingredientsRoasted plantain, sweet potato and yam

Black Bean Mango Fajita Plantain and Yam Boats
 
Prep time
Cook time
Total time
 
Serves: 4
INGREDIENTS:
  • Black Bean Mango Mixture
  • 1 white onion, quartered then sliced thinly
  • 1 cup cherry tomatoes, sliced widthwise
  • 1 orange bell pepper, quartered then sliced thinly
  • 1 can black beans, well rinsed
  • 1 cup corn
  • 1 mango, peeled and chopped
  • 1 jalapeño, sliced thinly (seeds removed for less heat)
  • 1 clove garlic, minced
  • 1 tablespoon cold-pressed olive oil
  • ½ teaspoon cumin
  • ¼ teaspoon chili
  • ¼ teaspoon oregano
  • ¼ teaspoon paprika
  • Boats
  • 4 plantains
  • 2 yams
  • 2 sweet potatoes
  • Topping
  • 1 lime, quartered
  • 2 tablespoons fresh cilantro, chopped finely
DIRECTIONS:
  1. Preheat oven to 400°. Slice the plantains, yams and sweet potatoes in half and place cut side down on parchment paper lined baking sheets then bake for 45 minutes.
  2. When there are 15 minutes left heat the oil in a large wok over the stove on medium high heat. Add in the cumin, chili, oregano, paprika and garlic and sautée for 2 minutes, until the garlic is browned and fragrant. Add in the onion, tomatoes, bell pepper and jalapeño and continue to sautée for another 5 minutes. Add in the black beans, corn and mango and sautée for a final 3-4 minutes.
  3. Flip the boats cut side up, the skins can be peeled from the plantains once they are cool enough to handle. Keep the skin on the yams and sweet potatoes because they are edible and full of nutrients. Spoon the fajita mixture over top then sprinkle the cilantro on and serve with lime wedges to freshly squeeze before eating.

Black Bean Mango Fajita Plantain and Yam Boats

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