Fresh plantains are starchy cooking bananas with a thick, tough skin that must be cooked before eating. These versatile tropical fruits are larger than dessert bananas and have a firm texture with a mild flavor when green. Plantains are a rich source of complex carbohydrates, fiber, and essential nutrients including vitamins A, C, and B-6, along with the minerals magnesium and potassium. One cup of cooked plantains provides 215 calories, 2g protein, 3g fiber, and 663mg potassium.

Green plantains are firm and starchy, perfect for boiling, mashing, or frying into savory dishes like tostones or patacones. As they ripen to yellow, their starches convert to sugars, making them sweeter and ideal for baking, grilling, or frying. Their texture and mild flavor shine when baked or grilled alongside fish or incorporated into meat- or vegetarian-friendly stews. Plantains are available year-round as a nonseasonal crop and can be prepared in numerous ways depending on ripeness level.