Name: Plantain & Black Bean Power Bowl
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Ingredients: 2 cups (500 mL) cooked brown rice; 1 can (19 oz/540 mL) black beans (drained & rinsed (yields 2 cups/500 mL cooked beans)); 1/2 juice from lemon; 1 tsp (5 mL) cumin; 2 (4 cm) thick plantains (ripe, peeled & sliced 1 1/2-inch); 1 Tbsp (15 mL) canola oil; salt & pepper (to taste); 1 large red bell pepper (thinly sliced); 2 medium carrots, peeled & julienned; 1 cup (250 mL) purple cabbage (thinly sliced); 1 cup (250 mL) yellow tomatoes (halved); 4 handfuls leafy greens; 1/4 cup (60 mL) pumpkin seeds (optional); 1/4 to 1 scotch bonnet pepper (see tips); 2 garlic cloves; 4 Roma tomatoes (quartered); 1 handful parsley; 1 small red onion (quartered); 1/2 cup (125 mL) vegetable stock; 1 Tbsp (15 mL) olive oil; salt & pepper (to taste)

Nutrition

Serving Size: 1 bowl (1/4 recipe) Calories: 536 Total Fat: 16 g Saturated Fat: 4 g Carbohydrate: 81 g Fibre: 16 g Sugars: 14 g Protein: 25 g Sodium: 400 mg Potassium: 850 mg Iron: 2.5 mg

Ingredients

Power Bowl

2 cups (500 mL) cooked brown rice
1 can (19 oz/540 mL) black beans drained & rinsed (yields 2 cups/500 mL cooked beans)
1/2 juice from lemon
1 tsp (5 mL) cumin
2 (4 cm) thick plantains ripe, peeled & sliced 1 1/2-inch
1 Tbsp (15 mL) canola oil
salt & pepper to taste
1 large red bell pepper thinly sliced
2 medium carrots, peeled & julienned
1 cup (250 mL) purple cabbage thinly sliced
1 cup (250 mL) yellow tomatoes halved
4 handfuls leafy greens
1/4 cup (60 mL) pumpkin seeds optional

Pepper Sauce

1/4 to 1 scotch bonnet pepper see tips
2 garlic cloves
4 Roma tomatoes quartered
1 handful parsley
1 small red onion quartered
1/2 cup (125 mL) vegetable stock
1 Tbsp (15 mL) olive oil
salt & pepper to taste

Directions

In a small bowl, mix together black beans, lemon juice and cumin. Set aside.
Sprinkle plantain with canola oil and salt and pepper to taste. Preheat cast iron skillet on medium-high. Add sliced plantain and cook until golden, about 4-5 minutes per side. Set aside.
Prepare Pepper Sauce. Add all pepper sauce ingredients, except olive oil, salt and pepper to a food processor. Pulse until ingredients are well combined. Spoon sauce mixture into a small pot and cook on medium heat for 10 minutes, or until thick. Finish sauce by stirring in olive oil and season with salt and pepper to taste. Refrigerate in a small airtight container for up to 5 days.
Assemble power bowls by dividing rice, beans, plantain and vegetables between 4 bowls. Drizzle with prepared Pepper Sauce and enjoy!

tips

The scotch bonnet pepper is significantly hotter than the commonly available jalapeno pepper. Use 1/4 to a full pepper depending on the level of heat you like and are used to. Wear gloves when handling the pepper and avoid touching your face or eyes. Wash hands thoroughly after handling the pepper.

Reviews

No reviews yet.

Plantain & Black Bean Power Bowl