caribbean Archives - Forks Over Knives

Jerk Grain Bowls with Air-Fried Plantain Chips

Shelli McConnell — Sat, 24 Apr 2021 00:47:34 +0000

Air fryer–cooked plantain chips add extra texture and flavor to these colorful, spicy jerk-flavored bowls. For best results, choose a half-ripe plantain, which is more yellow than green, but not dark or covered in black spots. That way it will be easy to slice but not too sweet.

We used sorghum, steel-cut oats, and wild rice for the grain base, but feel free to mix and match any leftover grains you have on hand, or just use one kind. Or make a bigger batch of each grain called for and freeze extra portions to use later.

Tip: Cook grains according to package directions. For 1½ cups each cooked, use ½ cup dried grain and 2 cups water. Do not overcook.

Yield: Makes 12 cups

1 medium half-ripe plantain
4 teaspoons salt-free Jamaican jerk seasoning (such as Benson’s Calypso blend)
1 teaspoon packed brown sugar
¾ cup pineapple juice
1 5-oz. package fresh arugula or fresh arugula and baby spinach blend (8 cups)
3 cups fresh pineapple chunks (½-inch pieces)
1½ cups cooked sorghum (see tip in recipe intro)
1½ cups cooked steel-cut oats (see tip in recipe intro)
1½ cups cooked wild rice (see tip in recipe intro)
1½ cups bite-size strips red and/or green bell peppers
Sea salt and freshly ground black pepper, to taste
2 tablespoons coconut flakes or chips
1 lime, cut into wedges

Instructions

Make Jerk-Flavor Plantain Chips: Preheat an air fryer to 375°F. Peel and thinly slice 1 medium plantain. Mist plantain slices with water (if necessary) and toss with 2 tsp. of the jerk seasoning and the brown sugar. Working in batches if necessary, arrange slices in a single layer in the basket of air fryer. Air-fry 6 to 8 minutes or until crisp. Let chips cool; they will continue to crisp as they cool.
In a large bowl whisk together pineapple juice and remaining 2 tsp. jerk seasoning. Divide arugula among bowls. Add the next five ingredients (through bell peppers). Season with salt and pepper. Drizzle with pineapple juice mixture. Top with Jerk-Flavor Plantain Chips and sprinkle with coconut. Serve with lime wedges.

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Caribbean Black Bean Soup with Mango Relish

Nancy Macklin, RDN — Thu, 08 Apr 2021 19:31:43 +0000

The mango relish for this Caribbean-inspired soup adds a bright and extra spicy element thanks to the habanero chile. Be careful when handling this hot but fruity pepper: Chile peppers contain oils that can irritate your skin and eyes; wear plastic or rubber gloves when working with them.

Note that this recipe calls for hot cooked brown rice, so be sure to have that ready to go.

Yield: Makes 6½ cups soup + ¾ cup relish

1 cup chopped onion
1 cup chopped red bell pepper
3 cloves garlic, minced
3 cups low-sodium vegetable broth
2 15-oz. cans no-salt-added black beans, rinsed and drained
1 medium sweet potato, cut into ½-inch pieces (1½ cups)
1 teaspoon pumpkin pie spice
½ teaspoon dried thyme, crushed
¼ teaspoon cayenne pepper
½ cup chopped fresh or thawed frozen mango
2 tablespoons sliced scallion
2 tablespoons chopped fresh cilantro
1 finely chopped fresh habanero chile (see tip in recipe intro)
Sea salt and freshly ground black pepper, to taste
2 cups hot cooked brown rice

Instructions

In a large pot cook onion, bell pepper, and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add the next six ingredients (through cayenne pepper). Bring to boiling; reduce heat. Cover and simmer 25 minutes or until sweet potato is tender.
Meanwhile, make Mango Relish. In a small bowl stir together mango, scallion, cilantro, and habanero chile.
Season soup with salt and black pepper. Serve soup over brown rice and top with Mango Relish.

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Jerk-Seasoned Veggies with Yuca

Darshana Thacker Wendel — Fri, 27 Sep 2019 23:16:28 +0000

This spicy side dish is a nice introduction to yuca, a staple food in Latin America and the Caribbean. If you have leftover yuca, enjoy its starchy goodness in Yuca Mash with Corn and Peas or Baked Yuca Fries.

Note: Raw yuca contains toxins which are concentrated in the skin, so always peel and cook the root before eating it.

Yield: Makes 5 cups

½ teaspoon baking soda
1 lb. yuca, peeled and cut into 1½-inch cubes (about 3 cups)
1 small onion, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
4 oz. fresh mushrooms, cut into large pieces
1 large carrot, peeled and cut into 1-inch pieces
4 cloves garlic, minced
1 teaspoon grated fresh ginger
1 tablespoon salt-free Jamaican jerk seasoning
2 cups chopped fresh spinach
1 tablespoon lemon juice
½ teaspoon sea salt

Instructions

In a pot combine baking soda and 10 cups water; bring to boiling. Add yuca and cook about 10 minutes or until yuca is tender; drain.
In an extra-large skillet combine the next six ingredients (through ginger) and ½ cup water. Cook over medium about 10 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add yuca and jerk seasoning to skillet; stir to combine. Cook 6 minutes to blend flavors. Stir in spinach; cook 3 to 5 minutes more or until spinach wilts. Stir in lemon juice and salt. Serve warm.

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Caribbean Rice

John McDougall, MD — Fri, 17 Feb 2017 20:00:41 +0000

The combination of butternut squash, curry spices, brown and wild rice, and chard gives this dish a unique taste and lots of great texture.

Recipe from The Starch Solution.

Yield: Makes 6-8 servings

4 cups vegetable broth
1 onion, chopped
1-2 cloves garlic, crushed or minced
1 (4-ounce) can chopped green chiles
3 cups peeled and chopped butternut squash
2 teaspoons curry powder
1 teaspoon ground coriander
½ teaspoon ground cumin
Freshly ground black pepper
1 cup long-grain brown rice
½ cup wild rice
1 (15-ounce) can kidney beans, drained and rinsed
1 cup chopped Swiss chard
¾ cup chopped scallions, white and green parts

Instructions

Put ½ cup of the broth into a large saucepan and add the onion, garlic, and chiles. Cook, stirring occasionally, until the onion softens, about 5 minutes.
Stir in the squash, curry powder, coriander, cumin, and pepper to taste, and cook for 2 minutes. Add both types of rice and the remaining 3½ cups broth. Bring to a boil, reduce the heat, cover, and simmer gently until the rice is tender, about 45 minutes.
Stir in the beans, chard, and scallions and cook until they are heated through and the chard is tender, about 5 minutes. Serve hot.

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