Plantain and Black Bean Power Bowl

A yummy vegan power bowl packed with plant-based protein and peppery heat utilizing Beans and Plantains! Another great collaboration with @GetJoyfull dietitian Emily Mardell.

Author: Alberta Pulse Growers

Alberta Pulse Growers represents 6000 growers of field pea, dry bean, lentil, chickpea, faba bean and soybean in Alberta.

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Blogger Partner: Emily Mardell, Get Joyful

Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or check out the GetJoyfull website for nutrition advice and tips to grow food joy and fill up on family time.

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Prep Time:
20 minutes
Cook Time:
30 minutes
Total Time:
50 minutes
Yield:
4 bowls

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)
  • juice from 1/2 lemon
  • 1 tsp (5 mL) cumin
  • 2 ripe plantains, peeled & sliced 1 1/2-inch (4 cm) thick
  • 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

Instructions

  1. In a small bowl, mix together black beans, lemon juice and cumin. Set aside.
  2. 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.
  3. 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.
  4. Assemble power bowls by dividing rice, beans, plantain and vegetables between 4 bowls. Drizzle with prepared Pepper Sauce and enjoy!

Notes

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.

Nutrition

Serving Size 1 bowl (1/4 recipe): Calories 536, Fat 16 g, Saturated Fat 4 g, Cholesterol 0 mg, Carbohydrate 81 g, Fibre 16 g, Sugars 14 g, Protein 25 g, Sodium 400 mg, Potassium 850 mg, Iron 2.5 mg

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