As you can see, it is still stew season at Healthier Steps. These Stewed Plantain Dumplings are a simple, warm dish that just hits the spot in the best way. I am loving and turning any and everything I can into a stew, and adopting traditional recipes from Jamaican cuisine. Some of my current favorite stews are my Instant Pot Jamaican Stew Peas, White Bean Stew, and Jamaican Yellow Yam Stew.

plantain dumplings in a skillet

Stewed Plantain Dumplings

Most Caribbean countries share a similar culture, even if there is a language barrier, and this recipe is no exception. In Puerto Rican cuisine, there is a similar dish called “Sopa de Platano” or “Sopa de Pollo con Bolitas de Platanos”. 

The method for making the dumplings is different, but the end result is similar, a delicious warm comforting soup reminiscent of chicken and dumplings. 

This is a dumpling stew that you can dress up in any way you see fit, by adding other veggies and protein to it or serving with the main course. 

Discovering how to use plantains in such a creative and different way has definitely heightened my interest, and I cannot wait to see what else I do with plantains!

plantain and flour on a wooden background for plantain stew

Are Plantains Healthy?

Like bananas, plantains are very high in potassium. Because of its high starch content, it is nutritiously similar to a potato and other similar root vegetables.

What this means is that they are a good cheap staple food, and are used as such in the cuisines of many tropical countries. They have complex carbohydrates, fiber, vitamins, and minerals.

The fiber content makes plantains a perfect breakfast food, since fiber sets your digestive system up for success, and has you starting out your day full but not sluggish.

Remember to not be scared of carbohydrates, they are necessary for the human body to function. Plantains are a favorable source of complex carbohydrates, which means they break down slower, keeping you full longer, while not giving you a “sugar crash”.

Peeling plantain for plantain dumpling stew

What Is Plantain Flour?

Plantain flour is commonly found in the cuisine of many different cuisines as a flour substitute. Of course, being gluten-free, I welcome any sort of wheat flour substitute.

In this recipe, I use fresh green plantains, instead of needing to buy another pantry item. Since it is a starchy fruit with a neutral taste when green, it works beautifully for dough.

It is highly imperative that you use very green plantains for this since although sweet ripe plantains definitely have their place, that is not what is needed for this dish. When they are ripe, the starches turn to sugars, meaning it will not act as dough-like as it does in this recipe.

plantain grated

Coconut Milk Nutrition

Coconut milk is made from the inner meat of mature coconuts. It is a delicious milk substitute that is used traditionally in many cultures, especially in the Caribbean, Asia, and South America.

Coconut milk has quite a high but healthy fat content, making it perfect for adding to spicy dishes to mellow the flavor and as a base for desserts. Coconut milk is also full of various minerals and vitamins, antioxidants, and even some fiber and protein.

Note that people with allergies to tree nuts can consume coconut because botanically coconut is not a nut, it is a fruit. However, the FDA (Food and Drug Administration) has classified it as a nut. Coconut milk contains medium-chain fatty acids, these fatty acids are found to be good for cardiovascular healthRead More here.

flour and grated plantain

What Is In Stewed Plantain Gluten-Free Dumplings?

  • Coconut Milk
  • Onion
  • Garlic
  • Red Bell Pepper
  • Vegan Bouillon
  • Thyme
  • Basil
  • Turmeric
  • Green Plantain
  • Gluten-Free Flour
  • Salt

ingredients of plantain dumplings stew

How To Make Stewed Plantain Dumplings?

Prep the stew:

  1. Heat coconut milk in a large saucepan over low to medium heat. 
  2. Add onion, garlic, red bell pepper, vegan bouillon, thyme, basil, turmeric. 
  3. Bring the mixture to a simmer and cook for about 3 minutes. 
  4. Add water and bring the pot to a boil, then reduce heat to a simmer. Meanwhile, prepare the dumplings.

Prep the dumplings:

  1. Peel green plantains by cutting the ends off, making a vertical cut just beneath the skin to reveal the white flesh, and prying the skin off using a knife. You can also peel the plantain with a knife if the skin isn’t easily pulling away from the plantain. Discard the skin.
  2. Using a box grater, rub the plantain up and down the smallest holes until all of it is grated. 
  3. Place the grated plantain in a bowl, add flour and salt, and mix to combine. Add the water and knead the mixture to form a dough ball. If your dough is too sticky, you can add extra flour, and if all the flour is not incorporated, add a little water.
  4. Divide the dough into equal parts to form about 9 or 10 balls, then take each ball, and flatten it into disks about 1/2 an inch in thickness.

Finish the stew:

  1. Drop the dumplings in the simmering stew, making sure that there is enough liquid to cover the dumplings, or at least partially covering them. Add a little more water if there is not enough liquid.
  2. Cover the pot and cook the dumplings for 15 minutes, then flip the dumplings and cook for another 10-15 minutes.
  3. You may need to add extra water again, depending on the consistency you desire. Add salt to taste, and serve. 
  4. You may add any vegan protein to make a complete meal, like some Baked Tofu Nuggets

Plantain dumpling stew in

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Categories

Nutrition

(Per serving)
  • Energy: 291 kcal / 1216 kJ
  • Fat: 5 g
  • Protein: 5 g
  • Carbs: 56 g

Cooking Time

  • Preparation: 15 min
  • Cooking: 30 min
  • Ready in: 45 min
  • For:
  • 6 servings

Ingredients

For the Stew

For the Dumplings

Instructions

Prep the stew:

  1. Heat coconut milk in a large saucepan over medium-low heat.
  2. Add onion, garlic, red bell pepper, vegan bouillon, thyme, basil, turmeric.
  3. Bring the mixture to a simmer and cook for about 3 minutes.
  4. Add water and bring the pot to a boil, then reduce heat to a simmer. Meanwhile, prepare the dumplings.

Prep the dumplings:

  1. Peel green plantains by cutting the ends off, making a vertical cut just beneath the skin to reveal the white flesh, and prying the skin off using a knife. You can also peel the plantain with a knife if the skin isn’t easily pulling away from the plantain. Discard the skin.
  2. Using a box grater, rub the plantain up and down the smallest holes until all of it is grated.
  3. Place the grated plantain in a bowl, add flour and salt, and mix to combine. Add the water and knead the mixture to form a dough ball. If your dough is too sticky, you can add extra flour, and if all the flour is not incorporated, add a little water.
  4. Divide the dough into equal parts to form about 9 or 10 balls, then take each ball, and flatten into disks about 1/2 an inch in thickness.

Finish the stew:

  1. Drop the dumplings in the simmering stew, making sure that there is enough liquid to cover the dumplings, or at least partially covering them. Add a little more water if there is not enough liquid.
  2. Cover the pot and cook the dumplings for 15 minutes, then flip the dumplings and cook for another 10-15 minutes.
  3. You may need to add extra water again, depending on the consistency you desire. Add salt to taste, and serve.
Recipe author's Gravatar image

Dev Marie

Hi there, I’m Dev, a Jersey girl now residing in Florida, and a first generation Jamaican immigrant. As a passionate foodie adventurist, I love to create comfort dishes using exotic ingredients from all over the world.