Venezuelan Bowl with Jackfruit 'Meat' and Garlic Sauce

Details

• Author: CuisineSavvy
• Cuisine: Venezuelan
• Course: Main Course
• Servings: 4
• Prep Time: 30 minutes
• Cook Time: 75 minutes
• Diet: Vegan
• Categories:#Venezuelan#Bowl#Jackfruit#Black Beans#Plantains#Cabbage Slaw#Garlic Sauce#Latin American#Hearty#Colourful

Nutritional Values

High in fibre, protein, and essential nutrients. Black beans provide excellent plant-based protein and iron. Jackfruit offers a satisfying texture whilst being low in calories. Plantains supply natural sweetness and potassium. The fresh cabbage slaw adds vitamins C and K, whilst the garlic sauce provides healthy fats from tofu.

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Venezuelan Bowl with Jackfruit 'Meat' and Garlic Sauce

A vibrant Venezuelan-inspired bowl featuring tender black beans, caramelised plantains, seasoned jackfruit 'meat', fresh cabbage slaw, and a creamy garlic sauce. This hearty plant-based dish brings together the bold flavours and textures of traditional Venezuelan cuisine in one satisfying meal.

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 coriander, chopped
[ ] Salt and pepper to taste
[ ] 3 yellow ripe plantains (not black)
[ ] 1 14-ounce tin 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 stock
[ ] ¼ cup fire-roasted chopped tomatoes
[ ] 3 small sweet peppers (aji dulce), minced (optional)
[ ] ½ cup green cabbage, shredded
[ ] ½ cup purple cabbage, shredded
[ ] ½ cup carrots, grated
[ ] ¼ cup coriander, chopped
[ ] ½ cup chives, chopped
[ ] 2 tbsp orange juice
[ ] 2 tbsp apple cider vinegar
[ ] 1 tsp cumin
[ ] 1 12.3 oz packet of silken tofu
[ ] 2 tbsp lemon juice
[ ] 2 tsp Dijon mustard
[ ] 2 garlic cloves
[ ] ¾ tsp onion powder
[ ] ¾ tsp sea salt

Instructions
[ ] 1. Rinse the black beans thoroughly. Place them in a large pot with 5 cups of water and bring to the boil. Reduce the heat and simmer for 45–60 minutes until tender.
[ ] 2. Add the 3 sweet peppers (if using), 2 cloves of minced garlic, diced onion, diced bell pepper, ½ tsp cumin, 1 tsp onion powder, and chopped coriander to the beans. Season with salt and pepper. Continue cooking for a further 10 minutes, then set aside.
[ ] 3. Prepare the garlic sauce by blending the silken tofu, lemon juice, Dijon mustard, 2 garlic cloves, ¾ tsp onion powder, and ¾ tsp sea salt in a blender until smooth and creamy. Refrigerate until ready to serve.
[ ] 4. Make the slaw by combining the shredded green cabbage, purple cabbage, grated carrots, chopped coriander, and chopped chives in a bowl. Add the orange juice, apple cider vinegar, and 1 tsp cumin. Toss well and set aside.
[ ] 5. Drain and shred the jackfruit with your hands or two forks into pulled meat-like pieces. Season with garlic powder, annatto or turmeric, 1 tsp cumin, and plant-based Worcestershire sauce.
[ ] 6. Heat a large frying pan over a medium heat. Add the seasoned jackfruit, sliced onion, sliced red bell pepper, 3 crushed garlic cloves, vegetable stock, fire-roasted tomatoes, and minced sweet peppers (if using). Cook for 10–12 minutes, stirring occasionally, until the jackfruit is heated through and the vegetables are tender.
[ ] 7. Slice the plantains diagonally into 1-inch thick pieces. Heat a separate frying pan over a medium heat and cook the plantain slices for 3–4 minutes per side until golden and caramelised.
[ ] 8. To assemble the bowls, divide the black beans among four serving bowls. Top with the jackfruit 'meat', plantains, and cabbage slaw, then finish with a generous drizzle of garlic sauce. Serve immediately.

https://www.cuisinesavvy.com/recipe/venezuelan-bowl-with-jackfruit-meat-and-garlic-sauce