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Day 1 – Vegan/Vegetarian Recipes

See the complete 7-day Vegan/Vegetarian Menu here

Breakfast: Butter Beans + Ackee w/ Boiled Green Banana and Callaloo
(2-4 servings)

Ingredients:

  • 1 tin butter beans, drained and rinsed
  • 2 cups fresh ackee soaked, or 1 tinned ackee, drained
  • 1 medium onion, chopped
  • 1 small bell pepper (yellow/red), thinly sliced
  • 1 medium tomato, chopped
  • 2 cloves of garlic, minced
  • 2 stalks scallion, chopped
  • 1-2 tablespoons extra virgin olive oil
  • scotch bonnet pepper, chopped finely, to taste
  • salt and black pepper, to taste Directions

Method

  1. Heat oil and sauté onion, garlic, scallions, tomatoes, scotch bonnet pepper and sweet pepper until tender, about five minutes.
  2. Add rinsed butter beans, fresh or canned ackee and black pepper.
  3. Toss lightly to avoid breaking up ackee, cover and simmer on low heat for about 2 minutes to bring all the flavors together.
  4. Enjoy with 1 small boiled green banana and 1 cup steamed callaloo!

Serving size: 1, Calories: 430 Fat: 25g Saturated fat: 3g Carbohydrates: 48g Sugar: 5g Sodium: 410mg Fiber: 14g Protein: 13g Potassium: 540mg

Snack: 1 Star apple + handful of cashews

Serving size: 1, Calories: Fat: 13g Saturated fat: 3g Carbohydrates: 23g Sugar: 12g Sodium: 0mg Fiber: 4g Protein: 7g Potassium: 247mg Calcium: 15%

Lunch: Black Bean and Plantain Tacos
(serves 4)

For the Plantains:

  • 2 very ripe large plantains*, peeled and cut on an angle into 1/4-inch slices
  • 1 Tbsp coconut oil
  • 1 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt (plus more to taste)
  • 1/8 tsp cayenne

For the Black Beans

  • 1 15-ounce can IBERIA black beans (if unsalted, add more salt)
  • 1/2 tsp ground cumin
  • scotch bonnet pepper, to taste

For the Tacos

  • 8-10 yellow or white corn tortillas or taco shells

For Serving

  • Fresh cilantro, chopped
  • 1/4 red onion, diced
  • Hot sauce / salsa
  • Lime juice

Directions

  1. Add black beans to a small saucepan over medium heat and add spices. Once it reaches a low boil, turn heat to low to keep warm, stirring occasionally.
  2. Peel and chop plantains and heat a large metal or cast iron skillet over medium heat. Add plantains to a mixing bowl and toss with spices.
  3. Once pan is hot, add coconut oil and plantains and spread into a single layer. Sauté on one side for 2-3 minutes, then flip and sauté on the other side for 2-3 minutes more. Turn down heat if browning too quickly. You’re going for a caramelized effect. Set aside.
  4. In the meantime, prep desired toppings and warm tortillas by wrapping in a damp cloth or paper towel and warming in the microwave for 20 seconds (or place tortillas directly on an oven rack for 1-2 minutes in a 350-degree F (176 C) oven).
  5. To assemble, top tortillas with black beans, plantains and desired toppings. I preferred salsa, hot sauce, red onion and cilantro. Ripe avocado would also make a great addition.

Serving size: 1/4 of recipe (2 tacos) Calories: 339 Fat: 5g Saturated fat: 3.3g Carbohydrates: 71g Sugar: 13g Sodium: 465mg Fiber: 9.6g Protein: 9.2g

Dinner: IBERIA Coconut Curried Chickpeas
(serves 6-8)

Ingredients

  • 1 bag of IBERIA dried chickpeas
  • 1 tbsp IBERIA olive oil
  • 1 tbsp garlic, minced
  • 2 tbsp curry powder
  • 1 medium onion, diced
  • 1-2 scotch bonnet peppers, minced
  • 1 large carrot, cubed
  • ¼ cauliflower, cut into florets
  • 2 cups sodium-free vegetable stock (or water)
  • 1 tsp salt (or to taste)
  • 2 tsp sodium-free all-purpose seasoning
  • 1 sprig of dried thyme
  • 1 cup coconut milk
  • ¼ tsp black pepper
  • 2 plum tomato (or 1 salad tomato), diced
  • Scallion, chopped (optional for garnish)

Directions

  1. Follow package instructions to prepare the dried beans for cooking.
  2. Heat IBERIA olive oil in a large saucepan over medium heat. Add the minced garlic, onion, curry powder, scotch bonnet pepper, carrots and cauliflower to the pan to cook until they become fragrant, about 3-5 minutes.
  3. Add 1 cup of vegetable stock, ½ cup at a time, salt, all-purpose seasoning and thyme to the pan. Stir, then cover and leave to simmer for about 10 minutes, allowing the curry powder to cook and the vegetables to soften.
  4. Uncover and add the second cup of vegetable stock, coconut milk and cracked black pepper.
  5. Cover again and continue to simmer over medium heat for about 5 minutes.
  6. Reduce heat to low, and add diced tomato and stir. Garnish with some chopped scallion, and serve with brown rice, pumpkin, green banana or plantain for a heart-healthy meal!

Serving size: 1 of 7 servings Calories: 300 Fat: 12g Saturated fat: 6g Carbohydrates: 37g Sugar: 8g Sodium: 432 mg Potassium: 245 mg Fiber: 12g Protein: 12g


Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram