How to Boil Plantains with Instant Pot Pressure Cooker - So Easy! (Gluten and Lectin Free)

 Image courtesy of https://hutwise.com/blogs/recipes/how-to-make-delicious-boiled-plantain

Plantains are a staple in many African, Asian, Caribbean and Latin American households. This naturally gluten-free starchy fruit is versatile and can be eaten any time of the day while ripe (yellowish green) or unripe (green and firm). Although they resemble bananas, they are never eaten raw.  Also, unripe plantains aren't sweet, while ripe plantains have a unique sweetness compared to a standard banana. 

If eaten in moderation, I think they are essential to a filling and successful gluten-free diet. Considered a resistant starch, they do not immediately break down into sugar unlike many other starches and keep you feeling full. They are a great source of fiber as well as vitamins and minerals like magnesium, potassium plus vitamins A and C. While they can be prepared in multiple ways, boiling them retains the most nutrients. They are easy to boil on the stove, but I actually prefer to pressure cook plantains. I think pressure cooking yields a more consistent texture and softness compared to boiling. 

I use this Instant Pot 7-in-1 Electric Pressure Cooker

Steps:

1. Cut your plantains like this:

Image from https://how-to-boil.com/plantains/

Optional - You may wish to cut down one fold of the plantain for easier peeling once boiled

2. Add cut plantains to the Instant Pot inner pot

3. Add water to the inner pot until all plantains are covered

Optional - Add salt or oil

4. Switch Instant Pot lid to "Sealing" (Important!)

5. Pressure cook 7 minutes if you're using 2 whole plantains. If using 4 plantains, I typically pressure cook for 8 minutes (Pressure cooking for too long will lead to mush :( )

6. Allow 20-30 minutes for pressure cooker to cool and release pressure

7. Drain the boiled water

8. Add cool water; let cooked plantains sit in cool water for 1-2 minutes

9. Drain cool water

10. Peel skin off and ENJOY!

Receipt: Nutritional Profile of Boiled Green Plantains Per United States Department of Agriculture (USDA) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168216/nutrients

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