Caribbean Black Bean and Rice Bowl With Banana Chutney
Note: If you want more heat in the chutney, add a minced jalapeño. From Robin Asbell.
• 1/2 c. coconut milk
• 1/2 tsp. salt
• 1 tsp. dried thyme
• 1 c. basmati rice
• 1 large banana, peeled and chopped
• 1 tbsp. minced fresh ginger, divided
• 3 tbsp. fresh lime juice, divided
• 2 tbsp. honey, divided
• 1/4 tsp. curry powder
• 1/8 tsp. turmeric
• 1/4 tsp. salt
• 2 tbsp. extra-virgin olive oil
• 2 tsp. soy sauce
• 1/4 tsp. allspice
• 2 (15-oz.) cans of black beans, rinsed and drained
• 1 c. frozen peas, thawed
• 16 small baby carrots, quartered lengthwise
• 2 large red or green jalapeños, slivered (see Note)
• 1/4 c. red onion, chopped
To prepare the rice: In a small pot, place 1 cup water, coconut milk, salt and thyme, and bring to a boil over medium-high heat. Add the rice, and return to a boil. Cover tightly and reduce the heat to low, and simmer for 15 minutes, until all the liquids are absorbed. Take off the heat, fluff and let stand, covered.
To make the chutney: In a medium bowl, combine the banana, half of the ginger, 1 tablespoon lime juice, 1 tablespoon honey and the curry powder, turmeric and salt. Stir to combine and reserve.
To make the dressing: In a small bowl, whisk the olive oil, soy sauce and allspice with the remaining ginger, lime juice and honey.
To assemble: Spread about 3/4 cup of the cooked rice in each of 4 low, wide soup bowls. Arrange the black beans, peas, carrots, jalapeños and red onion on top, drizzle with the olive oil dressing, and place about 2 tablespoons of the banana chutney on top.
Nutrition information per serving:
Calories 595 Fat 14 g Sodium 1,160 mg
Carbohydrates 105 g Saturated fat 6 g Total sugars 19 g
Protein 18 g Cholesterol 0 mg Dietary fiber 21 g
Exchanges per serving: ½ fruit, 6 ½ carb., 2 ½ lean protein, 2 fat.