Recipes · Guatemalan · Desserts
Rellenitos de Plátano (Sweet Plantain and Bean Fritters)
One serving has 467 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (80%), vitamin C (39%), pyridoxine (31%), copper (26%), magnesium (24%) and fiber (23%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (250 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Plantains, ripe, raw
- 60 g Black beans, canned
- 15 g Sugar
- 0.3 g Cinnamon
- 10 g Cornstarch
- 15 g Vegetable oil
Method
- Boil the plantains in their skins until very soft, about 20 minutes; cool, peel and mash smooth, then work in the cornstarch to form a workable dough.
- Mash the drained black beans with the sugar and cinnamon in a small pan over low heat, stirring, until thick and paste-like, about 5 minutes; let cool.
- Take a portion of the plantain dough, flatten it in your palm, place a spoonful of the bean paste in the center, and fold and seal into an oval shape.
- Heat the oil and fry the rellenitos for 3-4 minutes, turning, until golden on all sides.
- Drain and roll in a little extra sugar while still warm, then serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 467 kcal | 22% |
| Carbohydrates | 82.1 g | |
| Water | 144 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 5.6 g | 12% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.31 g | |
| Lysine | 0.25 g | |
| Methionine | 0.05 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.21 g | |
| Histidine | 0.1 g | |
| Fat | 15.7 g | |
| Monounsaturated | 3.4 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.6 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 28.9 mg | 3% |
| Copper | 0.23 mg | 26% |
| Iron | 2 mg | 11% |
| Magnesium | 75.5 mg | 24% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 114 mg | 16% |
| Potassium | 917 mg | 20% |
| Selenium | 3.4 µg | 6% |
| Sodium | 237 mg | |
| Zinc | 0.62 mg | 8% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.19 mg | 17% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 69.6 µg | 17% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 34.3 mg | 8% |
| Vitamin A | 84 µg | 12% |
| Vitamin C | 29.2 mg | 39% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 72.3 µg | 80% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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