7-Ingredient Plantain Salad With Avocado Cilantro Lime Dressing – A Fresh, Tropical Twist

Discover this vibrant 7-ingredient plantain salad recipe from www.podiumrecipes.com. Featuring sweet plantains and creamy avocado cilantro lime dressing, this tropical salad is perfect for quick meals and healthy eating.

Salad With Avocado Cilantro

Transport your taste buds to the tropics with this stunning 7-ingredient plantain salad that combines the natural sweetness of ripe plantains with a lusciously creamy avocado cilantro lime dressing. This tropical salad is a celebration of vibrant flavors and textures that will revolutionize your approach to healthy eating without sacrificing taste or satisfaction.

What makes this plantain salad truly exceptional is its simplicity and bold flavor profile. With just seven carefully selected ingredients, you can create a restaurant-quality dish that serves as a perfect side for grilled meats, a light lunch on its own, or an impressive addition to your next potluck gathering. The combination of caramelized plantains with the zesty avocado cilantro lime dressing creates a harmonious balance of sweet, creamy, and tangy elements.

This recipe is ideal for anyone seeking quick meals that don’t compromise on nutrition or flavor. The plantains provide natural sweetness and essential nutrients, while the avocado cilantro lime dressing delivers healthy fats and a burst of fresh herb flavor. Whether you’re new to cooking with plantains or looking to expand your tropical salad repertoire, this 7-ingredient plantain salad is approachable, forgiving, and absolutely delicious.

Ingredients

For the Plantain Salad:

• 3 large ripe plantains, yellow with black spots – the perfect ripeness for natural sweetness
• 4 cups mixed greens or baby spinach – provides fresh, crisp base for the tropical salad
• 1 small red onion, thinly sliced – adds sharp contrast and beautiful color
• ½ cup cherry tomatoes, halved – brings acidity and vibrant color to the plantain salad

For the Avocado Cilantro Lime Dressing:

• 1 large ripe avocado – creates the creamy base for this healthy eating dressing
• ¼ cup fresh cilantro leaves – essential for the signature avocado cilantro lime dressing flavor
• 2 tablespoons fresh lime juice – provides the bright, zesty element that makes this tropical salad shine

Additional seasonings: Salt, black pepper, and olive oil for cooking plantains

Nutrition Facts

Per Serving (Makes 4 servings):

• Calories: 245
• Protein: 4g
• Carbs: 42g
• Fat: 8g
• Fiber: 6g
• Sugar: 22g
• Sodium: 125mg

This 7-ingredient plantain salad is packed with nutrients that support healthy eating goals. The protein comes from the greens and avocado, while the carbs provide sustained energy from the plantains. The healthy fats from avocado help with nutrient absorption, and the high fiber content promotes digestive health.

Preparation Instructions

Step 1: Prepare the Plantains

Begin by selecting perfectly ripe plantains for your plantain salad – they should be yellow with black spots, which indicates optimal sweetness. Peel the plantains and slice them diagonally into ½-inch thick pieces. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the plantain slices and cook for 2-3 minutes per side until golden brown and caramelized. The plantains should be tender inside with a slightly crispy exterior. Remove from heat and let cool slightly.

Step 2: Create the Avocado Cilantro Lime Dressing

While the plantains cool, prepare your avocado cilantro lime dressing. In a blender or food processor, combine the ripe avocado, fresh cilantro leaves, and lime juice. Blend until smooth and creamy. If the dressing seems too thick, add 1-2 tablespoons of water to achieve your desired consistency. Season with salt and pepper to taste. This avocado cilantro lime dressing should be vibrant green and perfectly smooth.

Step 3: Prepare the Salad Components

Wash and dry your mixed greens thoroughly, then place them in a large serving bowl. Thinly slice the red onion and halve the cherry tomatoes. The key to a great tropical salad is having fresh, crisp vegetables that complement the warm plantains and creamy dressing.

Step 4: Assemble the Tropical Salad

Add the sliced red onion and halved cherry tomatoes to the mixed greens. Gently arrange the warm caramelized plantains on top of the salad. The contrast between the warm plantains and cool greens creates an interesting temperature dynamic that makes this 7-ingredient plantain salad truly special.

Step 5: Dress and Serve

Drizzle the avocado cilantro lime dressing over the entire plantain salad just before serving. Toss gently to coat all ingredients evenly, being careful not to break up the plantain pieces. Serve immediately while the plantains are still warm for the best flavor and texture contrast.

Serving Suggestions

This versatile 7-ingredient plantain salad shines in various serving scenarios. As a main course for quick meals, pair it with grilled chicken, fish, or shrimp to create a complete, satisfying meal that aligns with healthy eating principles. The tropical salad also makes an excellent side dish for barbecues, serving alongside grilled meats or seafood.

For a vegetarian approach, add black beans or chickpeas to transform this plantain salad into a protein-rich meal. The creamy avocado cilantro lime dressing pairs beautifully with legumes, creating a more substantial dish that works perfectly for lunch or dinner.

Consider serving this tropical salad as part of a larger spread for entertaining. It pairs wonderfully with other Latin-inspired dishes and adds a refreshing element to heavier foods. The vibrant colors and fresh flavors make it an attractive addition to any buffet table.

Pro Tips

Achieving the perfect 7-ingredient plantain salad requires attention to plantain selection and preparation. Choose plantains that are yellow with black spots – they should yield slightly to pressure but not be mushy. Underripe plantains will be starchy and lack the natural sweetness that makes this tropical salad special.

When making the avocado cilantro lime dressing, use a ripe but firm avocado to prevent the dressing from becoming too thin. If your avocado is very ripe, use less lime juice initially and adjust to taste. The dressing can be made up to 2 hours ahead of time – just press plastic wrap directly onto the surface to prevent browning.

For the best texture contrast in your plantain salad, don’t let the plantains cool completely before adding them to the greens. The slight warmth creates an interesting temperature play that elevates the entire dish. However, if you prefer, you can also serve this tropical salad completely at room temperature.

To prevent the red onion from being too sharp, soak the sliced onion in cold water for 10 minutes before adding to the salad. This technique mellows the flavor while maintaining the crunch and color that makes this 7-ingredient plantain salad so visually appealing.

Variations

The beauty of this 7-ingredient plantain salad lies in its adaptability. For a protein-rich variation, add grilled chicken or shrimp to create a complete meal that maintains the tropical salad theme. Black beans or pinto beans also work wonderfully, adding both protein and fiber while complementing the Latin flavors.

Create a plantain salad variation by substituting different greens – arugula adds a peppery bite, while butter lettuce provides a more delicate flavor. You can also add other tropical fruits like mango or pineapple chunks for extra sweetness and exotic flair.

For those who prefer a different dressing profile, try a variation of the avocado cilantro lime dressing by adding a small clove of garlic or a pinch of cumin. These additions create a more complex flavor profile while maintaining the creamy texture that makes this dressing so appealing.

Spice lovers can add finely diced jalapeño to either the salad itself or blend it into the avocado cilantro lime dressing. This creates a spicy kick that complements the sweet plantains beautifully. For a milder heat, remove the seeds from the jalapeño before adding.

Create a grain bowl variation by serving this tropical salad over quinoa or brown rice. This transforms the dish into a more substantial meal while maintaining all the fresh, vibrant flavors that make this 7-ingredient plantain salad so appealing.

Frequently Asked Questions

Q: Can I use green plantains instead of ripe ones? A: While you can use green plantains, they’ll be much less sweet and more starchy. For this tropical salad, ripe plantains with black spots provide the natural sweetness that balances the avocado cilantro lime dressing perfectly.

Q: How long does the avocado dressing stay fresh? A: The avocado cilantro lime dressing is best used within 2-3 hours of making. The lime juice helps prevent browning, but avocado-based dressings don’t keep as long as other types. Store covered in the refrigerator if making ahead.

Q: Can I make this salad ahead of time? A: You can prep all components of the 7-ingredient plantain salad separately up to a day ahead. However, assemble and dress the salad just before serving to maintain the best texture and prevent wilting.

Q: What if I can’t find ripe plantains? A: If your plantains aren’t quite ripe enough, you can speed up the process by placing them in a paper bag with a banana or apple. The ethylene gas will help ripen them faster. For this plantain salad, patience pays off with better flavor.

Q: Can I bake the plantains instead of pan-frying? A: Absolutely! Slice the plantains and bake at 400°F for 15-20 minutes, flipping halfway through. This creates a slightly different texture but still works beautifully in this tropical salad.

Conclusion

This 7-ingredient plantain salad with avocado cilantro lime dressing proves that exceptional flavor doesn’t require complicated ingredient lists or lengthy preparation times. The combination of sweet caramelized plantains, fresh greens, and creamy dressing creates a tropical salad that’s both satisfying and nourishing, perfect for anyone committed to healthy eating without sacrificing taste.

The versatility of this recipe makes it an invaluable addition to your repertoire of quick meals. Whether you’re looking for a light lunch, an impressive side dish, or a fresh take on traditional salads, this plantain salad delivers on all fronts. The avocado cilantro lime dressing alone is worth mastering, as it pairs beautifully with countless other dishes and adds a gourmet touch to simple ingredients.

We encourage you to experiment with this 7-ingredient plantain salad and make it your own. Try different variations, adjust the seasonings to your taste, and share your results in the comments below. Your feedback and creative adaptations help our community of home cooks discover new ways to enjoy healthy eating that’s both delicious and satisfying.

Don’t forget to explore more innovative recipes at www.podiumrecipes.com, where we’re dedicated to bringing you quick meals and tropical salad inspirations that make healthy cooking accessible and enjoyable. From simple weeknight dinners to impressive entertaining dishes, we’re your trusted source for recipes that bring fresh flavors and nutritious ingredients to your table. Try this plantain salad today and discover how seven simple ingredients can create something truly extraordinary!