Caribbean Cooking: Eat Beans Instead of Beef! Help fight Climate Change

beans are packed with fiber, protein, vitamins, minerals, and complex carbs

There are reasons to believe that choosing beans over meat could help fight climate change. In case you need more reasons; beans are packed with fiber, protein, vitamins, minerals, and complex carbs that can provide you with energy, all day. A serving of beans gives you “nutritional bang for your buck” compared to many other foods as they are a “nutrient dense” food. Along with beans, add more vegetables to your plate. You do not have to give up meat, just crowd it out!!

PITA TOSTADOS WITH PUMPKIN, BLACK BEANS, AND AVOCADO

Prep time: 15 minutes. Cooking time: 15 minutes
Makes: 1 large flatbread
4  (6-inch) pita breads
1 (15 oz) can 100% pure pumpkin
1 tsp. cumin
½ tsp. chili powder
Kosher salt, to taste
1 Tbsp. maple syrup
1 (15 oz) can black beans, rinsed and drained
Extra virgin olive oil
Juice from 2 limes, divided
¼ cup Greek yogurt
2 avocados, sliced
Garnish: chopped cilantro and toasted pumpkin seeds

Preheat oven to 400 degrees F. Place pita breads on a baking sheet and bake for about 10 minutes, until golden brown and crispy on the edges. But still chewy in the center. Remove and set aside. 

In a small bowl mix together the pumpkin, cumin, chili powder, salt and maple syrup. In another bowl toss black beans with half of lime juice and drizzle of olive oil and a pinch of salt. Whisk together the yogurt and other half of lime juice. Add a little water, if needed, until it’s a consistency that you can drizzle.

On each roasted pita, spread a scoop of mashed pumpkin, a scoop of black beans, and a few slices of avocado. Drizzle with the lime yogurt. Garnish with cilantro and pumpkin seeds.

SLOW COOKER VEGETARIAN TACO SOUP

SLOW COOKER VEGETARIAN TACO SOUP

Prep time: 5 minutes. Slow Cooking time: 8 hours . Serves: 6
1 (15 oz) can corn, rinsed and drained
1 (15 oz) can kidney beans (or navy beans, drained)
1 (15 oz) can pinto beans, rinsed and drained
1 (15 oz) can black beans, rinsed and drained
Optional: 1 (7 oz) can green chiles
1 (15 oz) can stewed tomatoes (Mexican-style if possible)
1 (1 oz) package taco seasoning mix
¼ tsp. cumin
¾ tsp. onion powder
½ tsp. sea salt
½ tsp. garlic powder
Garnish: tortilla chips, or corn chips, grated cheese, chopped green onions, chopped fresh cilantro

Place the corn, kidney beans, pinto beans, black beans, green chilies, and stewed tomatoes in your crockpot and it a quick stir. Add taco seasoning mix, cumin, onion powder, salt, and garlic powder and stir again. Cooking on low setting for 8 to 10 hours. Taste and adjust the seasoning before serving. If the soup is too thick, add vegetable broth to thin. If it is too thin, cook it for a little longer with cover off.

To Serve: Serve in individual soup bowls. Place each garnish in a separate bowls and let your guests top their soup to their liking

Note: If you’re in a hurry, you can set your cooker on high and cook for 3 hours instead of 8 hours.

KIWI AND MANGO WIH FRESH LIME ZEST

Prep time: 10 minutes. Slow Cooking time: 8 hours. Serves: 2
2 ripe but firm Kiwi fruits, peeled and diced
1 cup diced fresh ripe mango
1 tsp. lime zest

Toss kiwi and mango with lime zest. Serve at room temperature.

 

Capt. Jan Robinson is the author of the Ship to Shore Cookbook Collection; www.shiptoshoreinc.com. She holds certificates from the Cordon Bleu Cooking School, Paris, The Ecole Ritz Escoffier, Paris, the Culinary Institute of America (CIA) New York, and graduated from the International Integrative Nutrition as a Health Coach. The Charter Yacht Brokers Association Inc. inducted Jan into their Hall of Fame in December 2019 at the Antigua Yacht Show.

Capt. Jan Robinson
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email CapJan@aol.com Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK