Ingredients
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1 cup canned ackee, drained and rinsed
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2 cups fresh callaloo leaves (substitute with spinach if unavailable)
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1/2 cup diced ripe tomatoes
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1/4 cup diced bell peppers (red, yellow, or green)
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1/4 cup diced red onion
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2 cloves garlic, minced
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1/2 Scotch bonnet pepper, finely chopped (adjust to your spice preference)
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1/2 cup cooked black beans
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1 cup cooked quinoa
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1 tablespoon coconut oil (or use vegetable broth for an oil-free option)
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1/2 teaspoon ground allspice
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1/2 teaspoon ground turmeric
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1 Salt and pepper to taste
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1 Fresh lime wedges for garnish
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1 Fresh cilantro for garnish (optional)
Directions
Title: Caribbean-Inspired Vegan Breakfast Delight
Features: Budget-Friendly, Gluten-Free, High-Fiber, Vegan, Whole Foods Plant-Based
Sub-Title: Plant-Powered Ackee and Callaloo Breakfast Bowl
Quick Description: Transport your taste buds to the Caribbean with this vibrant and wholesome vegan breakfast bowl featuring the flavors of ackee and callaloo, all while being budget-friendly and gluten-free.
Ingredients:
1 cup canned ackee, drained and rinsed
2 cups fresh callaloo leaves (substitute with spinach if unavailable)
1/2 cup diced ripe tomatoes
1/4 cup diced bell peppers (red, yellow, or green)
1/4 cup diced red onion
2 cloves garlic, minced
1/2 Scotch bonnet pepper, finely chopped (adjust to your spice preference)
1/2 cup cooked black beans
1 cup cooked quinoa
1 tablespoon coconut oil (or use vegetable broth for an oil-free option)
1/2 teaspoon ground allspice
1/2 teaspoon ground turmeric
Salt and pepper to taste
Fresh lime wedges for garnish
Fresh cilantro for garnish (optional)
Instructions:
Heat coconut oil (or vegetable broth) in a large skillet over medium heat.
Add minced garlic and sauté for 1-2 minutes until fragrant.
Add diced red onion and bell peppers to the skillet. Sauté for another 2-3 minutes until they begin to soften.
Stir in the finely chopped Scotch bonnet pepper, ground allspice, and ground turmeric. Cook for an additional minute to infuse the flavors.
Add the fresh callaloo leaves (or spinach) to the skillet. Cook until they wilt and become tender, about 5 minutes.
Gently fold in the canned ackee, diced tomatoes, and cooked black beans. Cook for another 2-3 minutes until everything is heated through.
Season with salt and pepper to taste, adjusting the spice level if desired.
Direction:
In serving bowls, place a generous scoop of cooked quinoa as the base.
Top the quinoa with the flavorful ackee and callaloo mixture.
Garnish each bowl with fresh cilantro (if using) and a lime wedge for an extra burst of Caribbean flavor.
Servings: 2
Difficulty: Easy
Nutritional Information (per serving):
Calories: 350
Total Fat: 8g
Saturated Fat: 4g
Cholesterol: 0mg
Sodium: 120mg
Total Carbohydrates: 57g
Dietary Fiber: 13g
Sugars: 5g
Protein: 15g
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Note: Adjust the level of spiciness to your preference by adding more or less Scotch bonnet pepper. Enjoy the vibrant flavors of the Caribbean in this satisfying and nutritious vegan breakfast!
Steps
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1
Done
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Heat coconut oil (or vegetable broth) in a large skillet over medium heat. |
|
2
Done
|
Add minced garlic and sauté for 1-2 minutes until fragrant. |
|
3
Done
|
Add diced red onion and bell peppers to the skillet. Sauté for another 2-3 minutes until they begin to soften. |
|
4
Done
|
Stir in the finely chopped Scotch bonnet pepper, ground allspice, and ground turmeric. Cook for an additional minute to infuse the flavors. |
|
5
Done
|
Add the fresh callaloo leaves (or spinach) to the skillet. Cook until they wilt and become tender, about 5 minutes. |
|
6
Done
|
Gently fold in the canned ackee, diced tomatoes, and cooked black beans. Cook for another 2-3 minutes until everything is heated through. |
|
7
Done
|
Season with salt and pepper to taste, adjusting the spice level if desired. |
