Caribbean Black Bean and Plantain Bowl
A warm, comforting plant-based bowl featuring caramelized plantains and spiced black beans. Paired with fresh greens, seeds, and creamy avocado for a deeply satisfying meal.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep can black beans (drained), medium avocado (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Peel the plantain and slice it on…
- 01
Peel the plantain and slice it on…
Peel the plantain and slice it on a bias into 1/2-inch thick diagonal rounds.
Tap card to mark done - 02
Heat a large skillet over medium heat…
Heat a large skillet over medium heat and add the olive oil. Arrange the plantain slices in a single layer and pan-fry until deeply golden and caramelized on both sides. Transfer to a plate.
Look for: deeply golden and caramelized on both sides
Tap card to mark done - 03
Add the thoroughly rinsed black beans
In the same skillet, add the thoroughly rinsed black beans. Stir in the ground cumin, dried oregano, salt, and a splash of water. Simmer until the beans are heated through and fragrant.
Look for: the beans are heated through and fragrant
Tap card to mark done - 04
Stir the chopped kale (or spinach) into…
Stir the chopped kale (or spinach) into the beans and cook until tender or just wilted.
Look for: tender or just wilted
Tap card to mark done - 05
Divide the cooked brown rice evenly between…
Divide the cooked brown rice evenly between two serving bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top each bowl with the spiced beans…
Top each bowl with the spiced beans and greens, caramelized plantains, pumpkin seeds, and hemp hearts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Finish each bowl with the sliced avocado…
Finish each bowl with the sliced avocado and a generous spoonful of pico de gallo.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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