Panamanian-Style Black Bean and Plantain Stew

By AislePrompt Editorial · Published 2026-06-28 · Updated 2026-06-28

A hearty stew combining tender black beans and sweet plantains simmered with smoky spices, reflecting Panama's rich agricultural traditions. This Latin American-inspired vegan recipe, ready in about 130 minutes, pairs dried black beans, water, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup dried black beans
• 4 cups water
• 2 medium ripe plantains, peeled and cut into 1-inch chunks
• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1 bay leaf
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh cilantro, chopped
• for serving lime wedges

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Instructions

1. Step 1: Rinse 1 cup dried black beans and place in a large pot with 4 cups water and 1 bay leaf. Bring to a boil, then reduce heat to low and simmer uncovered for 1 to 1.5 hours until beans are tender.
2. Step 2: While beans cook, heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 diced yellow onion and 1 diced red bell pepper; sauté for 5-6 minutes until softened.
3. Step 3: Add 3 minced garlic cloves, 1 tsp ground cumin, 1 tsp smoked paprika, and 1 tsp dried oregano to the skillet. Cook for 1-2 minutes until fragrant.
4. Step 4: Add the sautéed vegetable and spice mixture to the pot of cooked beans. Stir in 2 peeled and chopped ripe plantains, 1 1/2 tsp salt, and 1/2 tsp black pepper.
5. Step 5: Simmer stew uncovered for an additional 20 minutes until plantains are soft and flavors meld.
6. Step 6: Remove bay leaf, stir in 2 tbsp chopped fresh cilantro, and serve hot with lime wedges on the side for squeezing.