Cook Up A Vegan Caribbean Feast with @avantgardevegan
Gaz Oakley (@avantegardevegan) has taken vegan food to a whole new level, and we're here for it. His YouTube channel is packed with standout plant-based recipes designed to make vegan cooking easy, from protein packed meal prep ideas to sharing platters, brunch ideas and epic desserts. Gaz likes our stuff too, so here's an exclusive recipe he did just for UO (and you). Here's how to make an incredible vegan Caribbean feast.
Ingredients
3 tins of Young Jack Fruit in brine, drained and patted dry then pulled into bitesized pieces (remove seeds if you prefer)
1 tbs coconut oil
3 spring onions, finely sliced
3 cloves garlic, finely chopped
1/2 Scotch Bonnet chilli (spice fans - use a whole one)
Thumb sized piece of ginger, finely chopped
1 yellow pepper, deseeded and cubed
1 cup/ 200g of tinned black beans, drained and rinsed
1 tbs of all spice
2 tsp of ground cinnamon
3 tbs of soy sauce
5 tbs of tomato puree
4 tbs of coconut sugar
1 cup/ 240ml of pineapple juice
Juice of 1 lime
1 tbs of fresh thyme leaves
2 tsp of sea salt
1 tsp of cracked black pepper
1 tbs coconut oil
3 spring onions, finely sliced
3 cloves garlic, finely chopped
1/2 Scotch Bonnet chilli (spice fans - use a whole one)
Thumb sized piece of ginger, finely chopped
1 yellow pepper, deseeded and cubed
1 cup/ 200g of tinned black beans, drained and rinsed
1 tbs of all spice
2 tsp of ground cinnamon
3 tbs of soy sauce
5 tbs of tomato puree
4 tbs of coconut sugar
1 cup/ 240ml of pineapple juice
Juice of 1 lime
1 tbs of fresh thyme leaves
2 tsp of sea salt
1 tsp of cracked black pepper
1 tin of kidney beans, liquid reserved
1 tin of coconut milk
3 tbs of fresh thyme
A pinch of sea salt & black pepper
1.5 Cups / 340g of long grain rice, rinsed
Vegetable stock
1 tin of coconut milk
3 tbs of fresh thyme
A pinch of sea salt & black pepper
1.5 Cups / 340g of long grain rice, rinsed
Vegetable stock
2 plantain peeled & cut into 1cm chunks
2 tbs of coconut oil
2 tbs of coconut sugar
Salt & pepper to taste
2 tbs of coconut oil
2 tbs of coconut sugar
Salt & pepper to taste
Fresh mango, peeled and cubed
1 tsp chopped fresh chilli
Handful of fresh coriander
Juice of half a lime
Fresh mixed salad
1 tsp chopped fresh chilli
Handful of fresh coriander
Juice of half a lime
Fresh mixed salad
Method
1) Place a large casserole dish or frying pan over a medium heat. Add the coconut oil followed by the onion, garlic, ginger, chilli and yellow pepper. Allow the mix to soften for 3 minutes before adding the spices and cooking for a further 2 minutes. Add a pinch of salt and pepper to taste.
2) Add the jackfruit to the pan, stir well and cook for 3-4 minutes.
3) Next add the coconut sugar and black beans. Keep stirring, then add the soy sauce, tomato puree and pineapple juice. Turn the heat down to low and add the lime juice and chopped fresh thyme leaves.
4) Put the lid on and allow the jackfruit to simmer for around 12-15 minutes until tender.
5) For the rice, add the ingredients to a saucepan and pop the lid on. Place the pan over a low heat for 10-12 minutes to allow the rice to absorb all the liquid and become light and fluffy. If the rice gets dry too quickly before it is cooked, turn the heat down further and add a few splashes of vegetable stock to prevent it sticking and burning.
6) Next up, the plantain. Preheat a non-stick frying pan over a medium heat and add the coconut oil. When hot, add the plantain and cook on both sides for 3-4 minutes until caramelised and golden. Season with coconut sugar, salt and pepper.
7) For the salad, simply mix all the ingredients together in a small mixing bowl.
Serve each dish in large serving bowls, share with friends and enjoy.