Boli (Fire-Roasted Ripe Plantain) with Roasted Groundnuts

How to Make It

1. 1

   Select and Prepare the Plantains

   Choose plantains that are fully ripe — the skin should be predominantly yellow with generous black patches. Do not peel. Rinse the whole plantains under cool running water and pat dry. If using palm oil, lightly brush the skin with a very thin layer using a pastry brush or your fingertips.

   Tip: The blacker the skin, the sweeter and lower the glycaemic load — over-ripe plantains have more resistant starch, which feeds beneficial gut bacteria and slows glucose absorption.
2. 2

   Dry-Roast the Groundnuts

   Place raw groundnuts in a dry, heavy-bottomed pan or cast iron skillet over medium heat. Toss continuously for 8–10 minutes until the skins begin to crack and the nuts turn a deep golden-brown and smell nutty and fragrant. Remove from heat and allow to cool slightly. If desired, rub the skins off by rolling the nuts between your palms — or leave skin-on for additional polyphenols and fibre.

   Tip: Do not add oil to the pan. Dry roasting preserves the integrity of the monounsaturated fats in groundnuts and avoids oxidised fats. Season with a tiny pinch of sea salt only if needed.
3. 3

   Roast the Plantains Over Flame

   Place whole unpeeled plantains directly on a wire rack over a gas flame, a charcoal grill, or a very hot cast iron griddle pan. Roast on medium-high heat for 5–7 minutes per side, turning with tongs every few minutes, until the skin is fully blackened and charred all around and the flesh inside is completely soft and yielding when gently pressed.

   Tip: The blackened skin is not eaten — it acts as a natural steam jacket, keeping the flesh moist, caramelised, and smoky. For an oven method, roast at 220°C (fan 200°C) for 20–25 minutes, turning once halfway.
4. 4

   Rest and Peel

   Remove the roasted plantains from heat and allow to rest for 2–3 minutes — they will be very hot inside. Using a knife, score the skin lengthways down the centre and peel it back to reveal the golden, caramelised flesh. The inside should be soft, jammy, and deeply fragrant.

   Tip: Do not rush the resting step. It allows the internal steam to finish cooking the plantain evenly and makes peeling much safer and cleaner.
5. 5

   Serve in the Traditional Way

   Place the peeled roasted plantains on a plate or wrap in foil as a street-style serving. Portion the roasted groundnuts alongside. Eat by breaking off pieces of plantain and pairing each bite with a small handful of groundnuts — the combination of natural sugars and healthy fat slows the overall glycaemic response of the meal.

   Tip: This dish is traditionally eaten with your hands. For a clinical upgrade, pair with a small portion of grilled fish or boiled egg for additional lean protein, particularly beneficial for weight management or post-workout recovery.