Bollos de Plátano
Bollos de Plátano are sweet, dense steamed or boiled dumplings made from mashed green plantains, typically mixed with coconut milk and spices. Originating from the Caribbean coasts of Colombia and Panama, they are a beloved staple often enjoyed for breakfast or as a snack. The dough is usually wrapped in plantain leaves before cooking, which imparts a subtle, earthy aroma.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber, with moderate fat content from coconut milk. A single bollo provides a good amount of potassium and vitamin B6, with a rough calorie estimate of 200-250 kcal per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3.5 g |
| Carbs | 38 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 150 mg |
| Potassium | 450 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin C | 15 mg |
| Magnesium | 45 mg |
| Manganese | 0.5 mg |
| Iron | 1.2 mg |
| Phosphorus | 60 mg |
| Zinc | 0.4 mg |
Per 1 bollo (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culinarily, the use of unripe plantains transforms a starchy vegetable into a satisfying, subtly sweet dumpling, showcasing the versatility of this tropical staple. Nutritionally, it offers sustained energy from its complex carbs and is a naturally gluten-free option.
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AI estimate may be inaccurate · Terms