Sweet plantain recipe with blackberry compote

by Monica Gisella
0 comment
Sweet plantain recipe with vegan yogurt, blackberry compote, and poppy seeds

Sometimes, for breakfast, we need a special kind of grounding.

After an intense workout, for instance, our body craves all the nourishment and earthy qualities we can offer it.

This sweet plantain recipe comes in handy for those occasions. It can be adjusted for Vata, Pitta, and Kapha, and is filled with calcium, potassium, phosphorous, and prana.

Let’s make it!

Two ripe sweet plantains
Plantains are a good source of several vital nutrients, including potassium, magnesium, vitamin C, fiber, and antioxidant compounds.

Sweet plantains health benefits

Research indicates that the bioactive compounds in plantains may have anti-inflammatory and antioxidant effects.

Further, due to their high potassium content, they can help lower blood pressure and reduce the risk of heart disease.

And because they are high in fiber, sweet plantains can support blood sugar management, insulin sensitivity, digestion, and gut health.

Sweet plantains and Ayurveda

A good way to analyze sweet plantains Ayurvedically is by comparing them with bananas, which have a smooth and heavy action on the doshas, making them an excellent choice for Vatas. These qualities tend to be more consistent as plantains get riper, softer, and sweeter.

Yet, sweet plantains are also astringent, which is an ideal taste to balance Pitta and Kapha body types.

They are starchy — a good thing for the airiness of Vata dosha, specially if they are cooked intentionally to pacify it.

Botanical classifications have them both as highly nutritious.

Plantains, however, have more potassium, magnesium, and vitamin C than bananas do. They also have more carbs, hence increased calories (89 cal vs. 122 cal). Keep in mind that the calories in the bananas come from sugars, while the ones in sweet plantains come from starch.

Although they are both genetically similar, sweet plantains must be cooked. You can either boil, bake, or fry them, which makes them sweeter, a taste to be favored by both Vatas and Pittas. Spices and healthy oils like ghee or olive oil help exalt their gorgeous and exotic flavor too.

Sweet plantains are a healthy source of complex carbohydrates. Due to their compound, bulkier structure, these types of carbs remain in our bodies for longer, offering us slow-burning energy and prolonged satiety. In turn, we feel fewer cravings and less emotional attachment to foods.

The versatility of sweet plantains can make them suitable for all doshas if we cook them appropriately.

Vata dosha free meal plan

Pitta dosha free meal plan

Kapha dosha free meal plan

* The sweet plantain recipe below will note the suggested differentiations for each body type.

Sweet plantain recipe

Sweet plantain recipe with blackberry compote

Servings 1


  • 1/2 Sweet plantain
  • 1/2 tbsp Olive oil
  • 1/4 cup Coconut yogurt (unsweetened)
  • 8 Blackberries
  • 1/4 tsp Poppy seeds
  • 1/4 cup Water


  • Cardamom powder, cinnamon powder


  • With a knife, open the sweet yellow plantain in the middle, and remove some flesh so that it can be later filled with the compote and yogurt.
  • Warm olive oil in a skillet over medium-high heat. Add the plantain. Season with cinnamon.
  • Cover with a tight lid and reduce the heat to low. Cook for 30 minutes until it is golden brown on all sides.
  • For the compote: In a pan, add the blackberries, cardamon, and water. Cook for 12–15 minutes or until it gets the consistency of a compote.
  • Fill the plantain’s center with coconut yogurt and the cooked blackberries. Top with poppy seeds.
Double the quantity of olive oil. Add vanilla and dry ginger to the blueberries when cooking.
Cook the blueberries with rose water and vanilla.
Swap the olive oil for ghee. Add grated ginger to the compote.

Sweet plantains are very dear to me. I grew up in Colombia eating them. But, they were often combined poorly with other foods. The way we cook them in this recipe can, by contrast, enhance your digestion.

Did you enjoy this recipe? Or have a question? Leave a comment below!

You may also like

Translate »
    Your Cart
    Your cart is emptyReturn to Shop