Protein Boost | One-Pot Caribbean Tofu & Veggie Pelau
with Black Beans & Coconut Milk Drizzle
Cooking time
25 minutes
Servings
2/4
Calories
1240 /serving
Check out this sun destination. Pelau is a one-pot specialty of Trinidad and Tobago. It’s built on a base of rice cooked in coconut milk and turmeric. And it’s brimming with beans, carrots and wilted leafy greens for all sorts of veggie goodness.
We will send you:
- 1 Block of tofu (non-GMO)
- 2 Garlic cloves
- 200g Nantes carrots
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 1 Onion (or shallot)
- 30ml Tomato paste
- 2g Ground turmeric
- 400ml Organic fair-trade coconut milk (non-GMO)
- 160g White rice
- 398ml Black beans (canned)
Contains: Soy • Sulphites
You will need:
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Total Fat
55 g
Saturated Fat
34 g
Sodium
500 mg
Total Carb
130 g
Sugars
15 g
Protein
52 g
Fibre
23 g
Preparation
Mise en place
- Small-dice the carrots.
- Mince the garlic.
- Halve, peel and small-dice the onion.
- Drain and rinse the black beans.
- Roughly chop the spinach.
Start the pelau
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the carrots and onion. Sauté, 2 to 3 min., until beginning to soften.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the tomato paste, turmeric and S&P. Cook, stirring often, 1 to 2 min., until dark red.
Finish the pelau
- To the pot, add the rice, ¾ of the coconut milk, the black beans and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and add the spinach.
- Let sit, covered, for 5 min. Fluff the rice.
Plate your dish
- Divide the pelau between your bowls.
- Drizzle with the remaining coconut milk. Bon appétit!
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