Indulge in the irresistible flavors of Guatemala with our Empanadas de Plátano. These delightful treats showcase the perfect blend of sweet and savory, featuring ripe plantains enveloped in a golden, crispy crust. Each bite offers a burst of tropical goodness, with the subtle sweetness of the plantains complemented by savory fillings like beans, cheese, or meat. Whether enjoyed as a snack, appetizer, or part of a festive meal, our Empanadas de Plátano capture the essence of Guatemalan cuisine, bringing warmth and flavor to every occasion.

Ingredients:

For the dough:

• 3 ripe plantains
• 1 cup all-purpose flour
• 1 teaspoon sugar
• Pinch of salt
• Vegetable oil for frying

For the filling:

• 1 cup cooked black beans
• 2 tablespoons brown sugar (adjust to taste)
• 1/2 teaspoon ground cinnamon
• Pinch of salt

Instructions:

1- Peel the ripe plantains and cut them into chunks. Steam or boil the plantains until they are soft, about 10-15 minutes.

2- Mash the cooked plantains in a bowl until smooth. Let them cool slightly.

3- In a separate bowl, prepare the filling by mixing together the cooked black beans, brown sugar, ground cinnamon, and a pinch of salt. Taste and adjust the sweetness if needed.

4- Take a small portion of the mashed plantains (about the size of a golf ball) and flatten it into a circle in the palm of your hand.

5- Place a spoonful of the sweetened black bean filling in the center of the plantain circle.

6- Fold the edges of the plantain circle over the filling to form a half-moon shape. Press the edges firmly to seal the empanada.

7- Repeat the process with the remaining mashed plantains and filling.

8- Heat vegetable oil in a deep skillet or frying pan over medium heat.

9- Once the oil is hot, carefully place the empanadas in the skillet, a few at a time, making sure not to overcrowd the pan.

10- Fry the empanadas until they are golden brown and crispy, about 2-3 minutes per side.

11- Remove the empanadas from the oil and drain them on paper towels to remove excess oil.

12- Serve the Guatemalan Empanadas de Plátano warm, either as a snack or as part of a meal. Enjoy the delicious combination of sweet plantains and savory black bean filling!

Nutritional Values :

Ripe Plantains (3 medium-sized):

• Calories: 210
• Carbohydrates: 54g
• Fiber: 4.5g
• Sugar: 27g
• Protein: 2g
• Fat: 0.5g

benefits

• Rich source of complex carbohydrates for energy.
• High in dietary fiber, promoting digestive health.
• Contains essential vitamins and minerals such as vitamin C, vitamin B6, and potassium.

All-Purpose Flour (1 cup):

• Calories: 455
• Carbohydrates: 95g
• Fiber: 3g
• Sugar: 0g
• Protein: 13g
• Fat: 1g

benefits

• Provides carbohydrates for energy.
• Contains protein for muscle repair and growth.
• Contains some vitamins and minerals like iron and B vitamins, depending on fortification.

Sugar (1 teaspoon):

• Calories: 16
• Carbohydrates: 4g
• Sugar: 4g
• Fat: 0g
• Protein: 0g

benefits

• Provides a quick source of energy.
• Enhances flavor and sweetness in dishes.
• Used in moderation, it can contribute to overall enjoyment of food.

Cooked Black Beans (1 cup):

• Calories: 227
• Carbohydrates: 40g
• Fiber: 15g
• Sugar: 0g
• Protein: 15g
• Fat: 1g

benefits

• Excellent source of plant-based protein.
• High in dietary fiber, aiding in digestion and promoting satiety.
• Rich in antioxidants and various vitamins and minerals like folate, iron, and magnesium.

Brown Sugar (2 tablespoons):

• Calories: 105
• Carbohydrates: 27g
• Sugar: 27g
• Fat: 0g
• Protein: 0g

benefits

• Adds sweetness and flavor to dishes.
• Contains slightly more nutrients than white sugar due to its molasses content.
• Provides small amounts of minerals like calcium, potassium, and iron.

Ground Cinnamon (1/2 teaspoon):

• Calories: 3
• Carbohydrates: 1g
• Fiber: 0.7g
• Sugar: 0g
• Protein: 0.1g
• Fat: 0.1g

benefits

• Contains antioxidants that help fight inflammation and oxidative stress.
• May help regulate blood sugar levels.
• Adds warmth and flavor to dishes without additional calories.

Vegetable Oil (for frying):

• Calories: 120 (per tablespoon)
• Fat: 14g (per tablespoon)

benefits

• Provides healthy fats essential for cell function and hormone production.
• Contains vitamin E, an antioxidant that helps protect cells from damage.
• Adds moisture and richness to fried foods.

Please note that these values are approximate and can vary based on factors such as the size of ingredients, specific brands used, and preparation methods. Additionally, the nutritional values for the finished empanadas will also depend on factors such as the amount of oil absorbed during frying.