BY: Carol Green

May 11, 2020

 

It’s ‘Meatless Monday’ and we’re going to get creative to help you make a delicious recipe with those cans of beans and pantry items you might have stockpiled!

We are living in an unprecedented time, with sporadic food shortages in the supply chain and uncertainty if meat will be readily available. While I am all about a balanced macro-nutrient plan, there are great ways to get protein sources from plant-based foods, and delicious too!

Today’s recipe is inspired by my friend Sheila Caldwell of the The Heart 2 Heart Foundation, who does amazing work in promoting women’s heart health. In honor of National Women’s Health Week, I created this delicious recipe and appear cooking live in her event this week.

 All the flavors of the Caribbean feature in this dish; the wonderfully tangy ‘Tinga’ sauce typically use for Chicken Tinga elevates roasted vegetables and is paired with fragrant Caribbean style Black Beans and rice, in a delicious burrito bowl.

Of course, these elements can be wrapped up in a burrito too, and substitute for vegetables and beans you may have on hand.

Enjoy!

Chef Carol Green

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The Nourish, Heal and Thrive Nourish,  program could be just what is needed to Nourish your Soul, Heal your Body and Thrive your Life!

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Roasted Vegetable Tinga Burrito Bowl with Caribbean Rice and Beans

All the flavors of the Caribbean feature in this dish; the wonderfully tangy ‘Tinga’ sauce typically use for Chicken Tinga elevates roasted vegetables and is paired with fragrant Caribbean style Black Beans and rice, in a delicious burrito bowl

  • Author: Carol Green
Scale

Ingredients

Black Beans and Rice

1              tablespoon Olive Oil

1              cup Yellow Onion, Chopped

2              cloves Garlic, minced

1              tablespoon Creole Spice or Chili Powder

1              teaspoon Salt

2              cups Long Grain White Rice

1              15oz can Black Beans, drained and rinsed

1              cup Coconut Milk

4              cups Vegetable Broth or Water
Tinga Sauce

1              tablespoon Olive Oil

1              cup Yellow Onion, Chopped

2              cloves Garlic, minced

12          Chipotle Peppers in Adobo Sauce, chopped

1              teaspoon Mexican Oregano

1/2         teaspoon Ground Cumin

1              15 oz can Fire Roasted Tomatoes, or tomatoes

1/2         cup Vegetable Broth or Water

1              tablespoon Soy Sauce

Roasted Vegetables

1              head Cauliflower, broken into small florets

8              oz Button Mushroom, diced

2              large Sweet Potatoes, peeled and diced, about 3 cups

2              tablespoons Coconut or Olive Oil

1              tablespoon Soy Sauce

1              tablespoon Balsamic Vinegar

To Serve

3              cups  Kale, shredded

2              cups Cabbage, shredded

2              tablespoons Apple Cider Vinegar

4              tablespoon Olive Oil

1              teaspoon Dijon Mustard

1              teaspoon Honey

2              cups shredded Cheese

Instructions

Prepare  the beans and rice:

Heat a large saucepan over medium heat, add the onions and garlic and sauté until softened.

Add the spices and rice, stir for a few minutes.

Add the rest of the ingredients, bring to a gentle simmer, place a tight-fitting lid on and allow to cook for 25 minutes.

Turn off the heat and leave to rest.

Prepare the Tinga sauce:

Heat a large saucepan over medium heat, add the onions and garlic and sauté until softened.

Add the rest of the ingredients, bring to a gentle simmer, stirring occasionally until the onion is softened and the sauce thickened, about 20 minutes

Preheat the oven to 450F
Prepare the roast vegetables:

Place the vegetables on separate trays, or in separate areas on a roasting pan (they cook at different speeds)

Blend together the oil, soy sauce and vinegar and toss through the vegetables.

Place in the oven and roast until cooked through and well colored.

Toss together and blend with enough Tinga sauce to coat.
To Serve:

Whisk together the dressing, toss with the kale and cabbage through

Assemble the bowls, grouping the beans and rice, vegetables and salad, top with the cheese

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