Looking for something hearty, wholesome, and just a little bit different from your usual salad routine? This Smashed Plantain Salad is your new plant-based favorite, sweet, savory, crunchy, and absolutely refreshing.
Combining lightly smashed plantains with fresh greens, vibrant veggies, and a zesty olive oil dressing, this salad is equal parts nourishing and satisfying. It’s perfect for lunch, meal prep, or when you’re craving something comforting—but still clean.
Why You’ll Love This Recipe
- Naturally plant-based and gluten-free
- Great source of fiber and potassium
- Budget-friendly and easy to prep
- Perfect for warm weather or a light dinner
- Customisable with proteins like black beans or chickpeas
This is the kind of recipe that feels indulgent but is made entirely from feel-good ingredients, exactly what we’re about at SheSprouts.
Ingredients You’ll Need
- For the Plantains:
- 2 ripe or semi-ripe plantains (peeled, boiled or roasted, then lightly smashed)
- Pinch of salt
- 1 tbsp olive oil or coconut oil (optional – for light pan-sear or added flavor)
Pro Tip: Use yellow plantains with a few black spots for the best balance of sweetness and firmness.
For the Salad Base:
- 1 cup mixed greens (spinach, arugula, or lettuce)
- 1/4 cup cherry tomatoes (halved)
- 1/4 cup cucumber (diced)
- 1/4 cup red onion (thinly sliced)
- 1/4 avocado (sliced or diced)
- 1 tbsp fresh cilantro or parsley (chopped)
For the Zesty Dressing:
- 1 tbsp olive oil
- 1 tsp lime or lemon juice
- 1/2 tsp Dijon mustard or a pinch of chili flakes (optional, for a kick)
- Salt & pepper to taste
Optional Add-Ons (for extra crunch and protein):
- 2 tbsp cooked black beans or chickpeas
- Toasted seeds (like pumpkin or sunflower)
- Sliced radish or grated carrots
Step-by-Step Instructions
1. Prep the Plantains
- Start by boiling or roasting your plantains until fork-tender (about 10–12 minutes boiling, or 20–25 minutes roasting at 375°F/190°C).
- Once cooked, place them on a clean surface and gently smash them flat using the bottom of a cup or bowl. You want a chunky, rustic shape—not mashed.
Optional: Heat 1 tbsp of oil in a non-stick pan and lightly pan-sear the smashed plantains for a golden, crisp edge.
2. Build Your Salad Base
- In a large bowl or plate, add your mixed greens.
- Layer with cucumbers, tomatoes, red onions, and avocado.
- Sprinkle with chopped herbs for brightness.
3. Whisk the Dressing
In a small bowl, mix:
- 1 tbsp olive oil
- 1 tsp lime or lemon juice
- Optional: ½ tsp Dijon mustard or chili flakes
- Salt & pepper to taste
- Stir well until emulsified.
4. Assemble & Toss
- Gently add the smashed plantains on top of the salad.
- Pour the dressing over everything.
- Add any optional toppings like chickpeas or toasted seeds.
You can either toss everything together or plate it beautifully and let the plantains shine on top.
5. Serve & Enjoy!
Enjoy your Smashed Plantain Salad immediately while the plantains are warm for that delicious contrast of textures. Or meal prep the ingredients separately and assemble fresh during the week!
SheSprouts Notes & Tips:
- Make it a Meal: Add grilled tofu or tempeh on the side for an extra plant-based protein boost.
- Storage Tip: Store each component separately for freshness. Toss before serving.
- Spice It Up: Want it Caribbean-inspired? Add a dash of jerk seasoning to your plantains before searing.
Leave a Comment
Have you tried this recipe? Did you roast or boil your plantains? Leave a comment below and tag @SheSproutsHub on Pinterest or Instagram with your version—we love seeing your creations!
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