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Vegan bowl with cruciferous rice, smashed black beans and baby tomatoes

Name: Vegan bowl with cruciferous rice, smashed black beans and baby tomatoes
Total time: 40 min
Yield: 4 - 6
Ingredients: CRUCIFEROUS RICE; canola/olive oil, to fry; 4 – 5 spring onions, sliced; 1 x 400g packet cauliflower, broccoli and kale rice mix (find at woolworths.co.za); juice of 1 lime; salt and freshly ground black pepper, to taste; 1 garlic clove, peeled and crushed; SMASHED BLACK BEANS; canola/olive oil, to fry; 1 garlic clove, peeled and crushed; 2 x 400g tins black beans, drained; 80g tomato paste; 10 drops hickory liquid smoke (find at woolworths.co.za); salt and freshly ground black pepper, to taste; 60ml (¼ cup) water; TO SERVE; baby tomatoes, quartered; canola/olive oil, to drizzle; salt and freshly ground black pepper, to taste; handful fresh coriander leaves; lime halves; 1 red chilli, seeded and finely chopped (optional)

January 8, 2020 (Last Updated: January 6, 2020)

Cruciferous or leafy vegetables like cauliflower, broccoli and kale belong to the Brassicaceae (also known as Cruciferae) family. Rich in nutrients, cruciferous veg are also good sources of fibre.

Recipe and styling by Claire Ferrandi

Assisted by Dashania Murugas

Photographs by Annalize Nel

Print Recipe

Vegan bowl with cruciferous rice, smashed black beans and baby tomatoes

Serves: 4 - 6

Total Time: 40 mins

Ingredients

CRUCIFEROUS RICE
canola/olive oil, to fry
4 – 5 spring onions, sliced
1 x 400g packet cauliflower, broccoli and kale rice mix (find at woolworths.co.za)
juice of 1 lime
salt and freshly ground black pepper, to taste
1 garlic clove, peeled and crushed
SMASHED BLACK BEANS
canola/olive oil, to fry
1 garlic clove, peeled and crushed
2 x 400g tins black beans, drained
80g tomato paste
10 drops hickory liquid smoke (find at woolworths.co.za)
salt and freshly ground black pepper, to taste
60ml (¼ cup) water
TO SERVE
baby tomatoes, quartered
canola/olive oil, to drizzle
salt and freshly ground black pepper, to taste
handful fresh coriander leaves
lime halves
1 red chilli, seeded and finely chopped (optional)

Instructions

For the cruciferous rice, heat a drizzle of canola/olive oil in a pan. Add the sliced spring onions and fry until soft and translucent, about 2 minutes. Transfer to a heatproof bowl and set aside until needed.

Using the same pan, flash-fry the cauliflower, broccoli and kale rice mix over high heat until cooked, about3 minutes. Remove from heat and transfer to the bowl with the spring onions. Add the lime juice and seasoning, and stir through the garlic. Set aside until needed.

For the smashed black beans, heat a drizzle of canola/olive oil in a pan. Add the crushed garlic and fry over medium heat until soft. Add the drained black beans and fry until heated through, about 2 minutes. Remove from heat and add the tomato paste and liquid smoke. Season to taste. Transfer the mixture to a blender. Add the water and blitz until a thick yet slightly chunky paste forms. Set aside.

To serve, place the baby tomato quarters in a small bowl. Add a drizzle of canola/olive oil. Toss to coat well, then season to taste.

Divide the cauliflower, broccoli and kale rice, smashed black beans and dressed baby tomato quarters among 4 – 6 serving bowls. Garnish with the fresh coriander and lime halves. Top with the finely chopped chilli, if desired.