Ecuadorian Bolones with a Healthy Twist (Ecuador)

Description

A nutritious version of traditional Ecuadorian bolones, made with green plantains, low-fat cheese (or tofu for a vegan option), and fresh vegetables. These bolones are baked instead of fried, offering a lighter yet flavorful dish that promotes gut health and provides essential nutrients.

Ingredients

• 2 large green plantains – Rich in resistant starch and fiber.
• 1/2 cup low-fat shredded cheese (or crumbled tofu for a vegan option) – Provides protein with reduced fat.
• 1/4 cup chopped onion – Adds flavor and antioxidants.
• 1/4 cup chopped bell pepper – High in vitamin C and fiber.
• 1 garlic clove, minced – Boosts immunity and heart health.
• 1 teaspoon olive oil – Healthy monounsaturated fat.
• Salt and pepper to taste – Enhances flavor naturally.

Equipment

• Steamer or pot for boiling
• Skillet
• Mixing bowl
• Baking sheet
• Parchment paper (optional)
• Knife and cutting board

Preparation Time

• Active Time: 15 minutes
• Cooking Time: 30 minutes
• Total Time: 45 minutes

Instructions

1. Prepare the Plantains (10 minutes):
   Peel and cut the green plantains into 1-inch chunks. Steam or boil them for about 10 minutes until tender but not mushy. Drain and set aside.
2. Sauté Vegetables (5 minutes):
   In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped onion, bell pepper, and minced garlic. Sauté for 3–4 minutes until soft and fragrant. Remove from heat.
3. Mash and Mix (5 minutes):
   In a mixing bowl, mash the cooked plantains with a fork or potato masher until smooth. Add the sautéed vegetables, salt, and pepper. Mix until well combined.
4. Form and Stuff the Bolones (5 minutes):
   Take a small handful of the plantain mixture and flatten it in your palm. Place a teaspoon of low-fat cheese or crumbled tofu in the center. Fold the mixture around the filling to form a ball. Repeat to make 4–6 bolones.
5. Bake (20 minutes):
   Preheat the oven to 350°F (180°C). Place the bolones on a baking sheet lined with parchment paper. Bake for 20 minutes or until the exterior is golden and slightly crispy.
6. Serve (2 minutes):
   Let the bolones cool for a few minutes. Serve with a side of fresh salsa, avocado slices, or a light salad for a balanced meal.

Nutritional Value (Per Bolón, based on 4 servings)

• Calories: ~150 kcal
• Protein: 5g
• Carbohydrates: 25g (2g sugars)
• Fat: 3g (1g saturated)
• Fiber: 3g
• Sodium: 150mg
• Vitamin C: 15% DV (from bell pepper)
• Calcium: 10% DV (from cheese or fortified tofu)

Note: Values are approximate and depend on exact ingredient measurements.

Health Benefits

• Gut Health: Green plantains are high in resistant starch, which acts as a prebiotic to support healthy digestion.
• Low-Fat Protein: Low-fat cheese or tofu provides protein without excess saturated fats, supporting muscle health and satiety.
• Rich in Fiber: Plantains and vegetables offer fiber, aiding digestion and promoting fullness.
• Antioxidants and Vitamins: Bell peppers and onions provide vitamin C, vitamin A, and antioxidants for immune support.
• Heart-Healthy Fats: Olive oil contributes monounsaturated fats, which support cardiovascular health.
• Baked, Not Fried: By baking instead of frying, this recipe reduces unhealthy trans fats and excess calories.

Tips

• Use ripe green plantains for the best texture; they should be firm but not too hard.
• For a vegan version, ensure the tofu is well-drained and crumbled finely.
• Serve with a side of fresh fruit or a green salad for added nutrients.
• Store leftovers in an airtight container in the fridge for up to 2 days; reheat in the oven for best texture.