Name: Venezuelan Bowl
Prep time: 30 min
Cook time: 70 min
Ingredients: 1 cup dry black beans; 5 cups of water; 3 sweet peppers (aji dulce) (optional); 2 cloves of garlic, minced; ½ medium onion, diced; ½ bell pepper, diced; ½ tsp ground cumin; 1 tsp onion powder; 1 bunch of cilantro, chopped; Salt and pepper to taste; 3 yellow ripe plantains (not black); 1 14-ounce can of green jackfruit, drained; ½ tsp garlic powder; 1 tsp of ground annatto or turmeric; 1 tsp ground cumin; 2 Tbsp plant-based Worcestershire sauce; ½ onion, sliced in half moons; ½ red bell pepper, sliced; 3 garlic cloves, crushed; ¼ cup vegetable broth; ¼ cup fire roasted chopped tomatoes; 3 small sweet peppers (aji dulce), minced (optional); Salt and pepper to taste; ½ cup green cabbage, shredded; ½ cup purple cabbage, shredded; ½ cup carrots, grated; ¼ cup cilantro, chopped; ½ cup chives, chopped; 2 Tbsp orange juice; 2 Tbsp apple cider vinegar

Recipes » Main Dish » Venezuelan Bowl

By Federica Arévalo

(10)

This dish combines typical Venezuelan and Caribbean ingredients to create a delicious, nutritious, and sustainable bowl. It’s the plant-based version of the traditional “Pabellón Criollo”.

Prep: 30 mins Cook: 1 hr 10 mins Yield: 6 servings

Low Sugar Nut Free

Ingredients

Black Beans

1 cup dry black beans
5 cups of water
3 sweet peppers (aji dulce) (optional)
2 cloves of garlic, minced
½ medium onion, diced
½ bell pepper, diced
½ tsp ground cumin
1 tsp onion powder
1 bunch of cilantro, chopped
Salt and pepper to taste

Maduros (Ripe Plantains)

3 yellow ripe plantains (not black)

Jackfruit Shredded "Meat"

1 14-ounce can of green jackfruit, drained
½ tsp garlic powder
1 tsp of ground annatto or turmeric
1 tsp ground cumin
2 Tbsp plant-based Worcestershire sauce
½ onion, sliced in half moons
½ red bell pepper, sliced
3 garlic cloves, crushed
¼ cup vegetable broth
¼ cup fire roasted chopped tomatoes
3 small sweet peppers (aji dulce), minced (optional)
Salt and pepper to taste

Coleslaw

½ cup green cabbage, shredded
½ cup purple cabbage, shredded
½ cup carrots, grated
¼ cup cilantro, chopped
½ cup chives, chopped
2 Tbsp orange juice
2 Tbsp apple cider vinegar
1 tsp cumin
Salt and pepper to taste

Garlic Sauce

1 12.3 oz package silken tofu
2 Tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves
¾ tsp onion powder
¾ tsp sea salt

Whole Food, Plant-Based Living: Getting Started

Instructions

Black Beans

1. Soak the beans for at least one hour, preferably overnight. Drain and rinse.
2. In a medium saucepan, boil water and add the beans.
3. Cook for an hour or until the beans are tender.
4. Add minced garlic, onion, bell pepper, sweet peppers, cumin, onion powder, salt, and pepper and cook for 10 minutes.
5. Add fresh cilantro and set aside.

Plantains

1. Preheat oven to 400 degrees F.
2. Cut off the ends of the plantains, then slit lengthwise and remove peel.
3. Cut plantains into 1½-inch slices.
4. Place on a baking sheet lined with parchment paper and bake for 20 minutes or until cooked and slightly golden.

Jackfruit Shredded "Meat"

1. In a medium saucepan, add the jackfruit and cover with water. Bring to a boil and cook for 15 minutes. Drain.
2. Shred the jackfruit with your hands, removing any seeds.
3. Place the shredded jackfruit in a bowl with the garlic powder, annatto or turmeric, salt, pepper, cumin, and Worcestershire sauce, and stir well. Allow to marinate for a few minutes.
4. In a skillet over medium heat, add the chopped vegetables along with a few tablespoons of vegetable broth and cook until vegetables are softened. Then, add the marinated jackfruit.
5. Sauté for about 5 minutes over medium heat, then add the remaining vegetable broth, along with the bay leaf and tomato.
6. Cook for a few minutes, stirring regularly. Lower the heat, cover, and simmer for 5 more minutes.
7. Remove the bay leaf.

Coleslaw

1. In a large bowl, combine all the ingredients and set aside.

Garlic Sauce

1. In a blender, process all the ingredients.

Venezuelan Bowl

1. Divide all the components of the recipe equally into 6 bowls, assembling as desired.

Cooking Tips

1. It is ideal to prepare the individual ingredients in advance so when it’s time to eat, everything is ready and it is only a matter of assembling and serving the bowls.
2. When chopping the cilantro, make sure to include the stems.