Black Bean & Plantain Stew
Prep
Cook
Total
Yield 4 Bowls
Ingredients
- 2 cans of Black Beans -- No Salt Added
- 1 tbsp, Olive oil
- 3 cups, chopped collard greens,
- 1 Small Yellow Onion
- 1 Small Red Onion
- 1 Red (or green) Bell pepper
- 1 jalapeno (adjust to your taste)
- 4 Cloves Garlic
- 2 Med Plantains
- 1 tbsp chili powder
- 1 tsp Ground Cumin
- A bit of Trader Joe's South African Smoke seasoning
- Salt to taste (I intentionally omitted and it was fine)
- 1 package Prepared Jackfruit - mock-meat style *
- Chopped green onion and cilantro (for garnish)
- a Lime
*(There are several brands of jackfruit available where you get your mock meat ( I bought mine from The Butcher’s Son - a vegan deli in Berkeley, CA) Pick a flavor that seems appropriate.
Instructions
- Measure the dry spices and set aside all together in a little dish
- Peel & chop the onions and set aside
- Peel & chop the garlic and set aside
- Chop the Bell Pepper & Jalapeno and set aside together
- Remove stems from collards and cut into squares about ¾” - set aside
- Cut plantains lengthwise put cut-side down on cutting board and then into 1” slices (keep on the board)
- Open the beans and roughly mash half of them in a bowl (keep the liquid)
- Chop the lime, scallion and Cilantro toppings and put on the table for garnish
- Heat ½ Tbsp of oil in large pan (a grill pan if you have one) medium high
- Using your knife or a spatula, slide plantains off the cutting board so they land cut side down in oil (flip any that don’t behave)
- Before they burn (3 to 5 min depending on your heat) flip them over. Even if they get a little black they’ll taste OK
- Cook another 2 min and move pan off the heat
- In a large pot, heat ½ Tbsp of oil.
- Saute the onions until they begin to brown (about 10 min)
- Add garlic, saute for for 1 min.
- Add peppers. Saute another 3 minutes (add water if it's getting dry)
- Add the beans with their liquid.
- Cook until just wetter than desired.
- Add the chopped collards and cook until soft (add water as needed)
- Mix in the plantains and prepared Jackfruit
- Serve with garnishes and hot sauce
Courses Dinner
Cuisine South American
Nutrition Facts
Serving Size 1 bowl
Amount Per Serving | ||
|---|---|---|
Calories 370 | ||
% Daily Value | ||
Total Fat 5 g | 8% | |
Saturated Fat 1 g | 5% | |
Unsaturated Fat 4 g | ||
Sodium 87 mg | 4% | |
Total Carbohydrates 72 g | 24% | |
Dietary Fiber 18 g | 72% | |
Sugars 18 g | ||
Protein 14 g | 28% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
