Boli (roasted Plantain)
Snacks • Africa
About Boli (Roasted Plantain)
Roadside roasted ripe plantain charred over coals — commonly served with groundnuts or fish pepper sauce.
How to Make Boli (Roasted Plantain) – Traditional & Healthy Version
Boli, also known as Roasted Plantain, is a beloved street snack hailing from West Africa, especially popular in Nigeria and Ghana. This naturally sweet and smoky dish is a staple in bustling markets and roadside stalls, enjoyed by people of all ages. Traditionally, Boli is prepared by roasting ripe plantains over open charcoal grills, infusing them with a deliciously caramelized flavor and crisp exterior while keeping the inside soft and tender. Boli is much more than just a quick snack—it’s a cultural icon reflecting the vibrant and communal spirit of West African life. Served on its own or paired with spicy groundnut (peanut) sauce, grilled fish, or pepper sauce, Boli is a versatile, plant-based treat. Its minimal use of oil and natural ingredients makes it a wholesome, vegan, and vegetarian-friendly option perfect for health-conscious eaters around the world. Whether you’re looking for a nourishing breakfast, a light lunch, or a satisfying snack, Boli brings a taste of West African tradition to your table.
Ingredients(for 1 medium roasted plantain (about 200g))
- 2 medium Ripe plantains (should be yellow with some black spots)
- 1 teaspoon Groundnut oil (for brushing (optional)) - optional
- 1/4 teaspoon Salt (to taste)
- 1/4 teaspoon Cayenne pepper (optional, for spice) - optional
- 1 tablespoon Lime juice (for serving) - optional
- 1 tablespoon Chopped fresh parsley (for garnish) - optional
- 1/4 cup Red onions (thinly sliced, for serving) - optional
- 1/4 cup Tomatoes (diced, optional topping) - optional
- 2 tablespoons Roasted groundnuts (peanuts) (for traditional accompaniment) - optional
Instructions
- 1
Preheat your grill, oven, or stovetop griddle to medium-high heat. If using an oven, preheat to 220°C (425°F).
5 minutes
A charcoal grill gives the most authentic, smoky flavor.
- 2
Wash the plantains thoroughly. Using a sharp knife, cut off both ends and make a shallow slit along the length of each plantain. Peel off the skin carefully to keep the flesh intact.
3 minutes
Ripe but firm plantains are easier to peel and won’t fall apart during roasting.
- 3
Lightly brush each plantain with groundnut oil (optional) and sprinkle with salt and cayenne pepper if desired.
2 minutes
Skip the oil for a lower-calorie option.
- 4
Place the plantains directly on the preheated grill or oven rack. Roast for 8–10 minutes on each side, turning occasionally, until all sides are golden brown with charred grill marks.
16 minutes
Keep an eye out to prevent burning, especially on open flames.
Why This Dish is Healthy
This dish is a healthy choice because it utilizes whole, minimally processed ingredients and requires little to no added fat. Roasting brings out the plantain’s natural sweetness without extra sugar. Boli is naturally gluten-free, vegan, and high in fiber, supporting digestive health and sustained energy. It is a smart alternative to processed snacks and is ideal for anyone seeking nourishing, plant-based meals that are both delicious and filling.
Boli (Roasted Plantain) is a nutrient-dense snack packed with complex carbohydrates, dietary fiber, and essential vitamins such as vitamin A, vitamin C, and vitamin B6. Plantains are rich in potassium and magnesium, supporting heart health and muscle function. By roasting instead of frying, this recipe keeps fat and calorie content low, making it suitable for weight management. The addition of groundnuts supplies healthy fats and plant-based protein, making Boli a balanced and satisfying option.
Pro Tips
- 💡Tip 1: Use ripe plantains with yellow skin and a few black spots for optimal sweetness.
- 💡Tip 2: Charcoal grilling gives the most authentic, smoky flavor to your Boli.
- 💡Tip 3: Serve with protein-rich sides like groundnuts to make it a complete meal.
Storage & Serving
Boli is best eaten fresh and warm, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or on a grill to restore texture. Avoid microwaving to prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 125.0 kcal |
| Protein | 1.1 g |
| Carbohydrates | 32.0 g |
| Total Fat | 0.3 g |
| Fiber | 2.3 g |
