Ital Caribbean Bowl Recipe

Jerk Black Bean Stew with Sticky Quinoa, Garlic Roasted Cabbage, Massaged kale with Mango Raspberry dressing, with Cinnamon Baked Plantain

Ingredients

Serving Size: 2

Cooktime: 30 min

Multiply ingredients by 2 or 3, depending on how many servings you are cooking

Stew

2 cups cooked black beans, or 1 can
Half cup onion, chopped
Half of one yellow bell pepper, chopped
Quarter cup carrot, finely chopped
Quarter cup celery, finely chopped
Thumb of ginger, minced
Tablespoon garlic, minced
Quarter cup green onions, chopped
Half of a scotch bonnet, finely chopped
2 tablespoons avocado oil
2 tablespoons coconut aminos
Tablespoon maple syrup
1-2 tablespoons seamoss gel (optional)
Quarter cup water
2 tsp cumin powder
2 tsp allspice
2 tsp ground coriander
2 tsp thyme

Roasted Cabbage

Quarter head cabbage
2-3 tablespoons of avocado oil
or preferred cooking oil
2-3 tablespoons garlic, minced
Teaspoon paprika powder
Teaspoon salt
Half teaspoon pepper

Sticky Quinoa

1 cup dry quinoa
2 cups veggie broth
3 bay leaves

Mango Berry Kale

1 mango
Quarter cup water
Tablespoon balsamic vinegar
Tablespoon maple syrup
Pinch of salt
Quarter cup chopped fresh berries or berry compote
Half bunch of kale

Platano

3 super ripe plantain
3 tablespoons avocado oil
1-2 teaspoon cinnamon powder


Recipe

  1. Toast quinoa in a pot on medium-low for 3-6 minutes till they start popping consistently. This adds fluffiness and another depth of flavor to the end result. Move the kernels around while toasting, to prevent burning. Add broth and
    bay leaves, then turn the heat all the way up. Wait til it reaches a boil. Turn heat to low and cover. Donโ€™t peak at it. After about 20 minutes, season with salt and pepper.
  2. Turn the oven to 420 degrees with the convection option on, if applicable.
  3. Peel and slice plantain evenly, bout a half inch in thickness. Add to small bowl with the oil and cinnamon. Toss then place on to roasting tray. Roasting food on an elevated tray helps the air circulate, giving them a crispy crust while using less oil than deep frying them. Place plantain in the oven while we prepare the cabbage.
  4. Chop cabbage in to half inch wide strips. Toss in a bowl with the oil and seasonings. Place on baking tray and in to the oven, below the plantain. Set a timer for 18 minutes
  5. Place carrot, celery, ginger, garlic, onion, green onions, scotch bonnet, and the spices in to a pot with the oil. Cook till onions are soft and slightly translucent, about 5 minutes or so, on medium high heat. If herbs start to stick to the pan, lift with a lil bit of water or white cooking wine. Add in coconut aminos, maple, and seamoss. Incorporate thoroughly. Next add yellow bell pepper and black beans. Add water and mix everything thoroughly. Season with salt and pepper to taste.
  6. Bring to a medium-low simmer for 5 – 10 minutes.
  7. While the stew is simmering, we will prepare the salad. Start by rinsing your kale off under cool water. Drain well, then separate the leaf from the stems and toss in a bowl with a little lime or lemon juice. Save kale stems and other stems from greens for a green juice later. Rip the kale while massaging to achieve your desired size. Let rest while we make the dressing. Place all ingredients but the berries in to a blender. Blend till smooth, then fold in your berries in a small bowl together. Toss greens with 1 tablespoon of the dressing at a time, till it’s your desired juicyness . This is a perfect time to add any other chopped vegetables or nuts & seeds you would like.

Divinely timed, at this point everything should be ready to plate. Top your Caribbean bowl with some avo! Slice up half an avocado, sprinkle of red chili flakes y limon. Buen Provecho!


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