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Canary Bean, Beluga Lentil & Kale Bowl with Peruvian Roasted Pepper Sauce

“Now, that’s a great dish” my sweetheart said as he came back into the kitchen for seconds. Yay.

This gluten-free, nutrient-dense recipe is a riff off of Peruvian Tacu Tacu and takes a bit of time to prepare, but it makes enough that you can eat some all week. If you have extra sauce, chill it and use it as a salad dressing over greens, quinoa, cilantro and toasted sunflower seeds (especially with some Popped Amaranth & Pumpkin Seed Salad Booster). Or stir in some quinoa, add a bit more veggie stock, top with fresh cilantro and enjoy it as a soup. Play. Share. Enjoy.

 

Tools:
Blender (or strong food processor)
3 medium pans
Chef’s knife
2-3 medium/large pots

Ingredients:
Try to buy everything organic. Here’s why.
1/2 cup dry canary beans*, soaked and then cooked (here’s how to prepare and you can substitute cannellini beans)
1/2 cup black beluga lentils*, soaked and then cooked (here’s how to prepare and you can substitute green or brown lentils or black beans)
1 1/2-2 cups quinoa, soaked and then cooked (here‘s how)
4-5 leaves kale, stems removed and then chopped
1/4 chopped carrots
1 tsp cold-pressed, unrefined coconut oil
Fresh cilantro leaves, chopped (optional)

*I highly recommend that you soak your beans the night before and then cook yourself versus using canned beans. It takes some planning/time, but keeping the dangers of aluminum to a minimum is always a great way to go.

Pepper Sauce
1 tsp cold-pressed, unrefined coconut oil
1 large onion, finely chopped
7 cloves garlic, minced
1 red pepper, finely chopped
1 jalapeno pepper, finely chopped
2 dried ají peppers, seeds and stems removed (you can substitute 1 dried chipotle, 1/2 dried ancho or 1/2 fresh poblano pepper, seeds and stem removed)
1/4 cup +2 tbsp fresh lime juice
1 cup vegetable broth (make your own)
1/4 cup cashews, soaked
2 tsp apple cider vinegar
1 tsp fine ground sea salt

Fried Plantains (optional, but oh so recommended)
1 tsp cold-pressed, unrefined coconut oil
2 plantains, peeled and sliced in half lengthwise (no plantains? Use unripe bananas.)

 

Let’s get started.
Soak and prepare your canary beans, lentils and quinoa and set aside.

Heat two medium pans over medium heat, each with 1 tsp coconut oil in the bottom. Brown onion 10 mins over medium heat in first pan. Then add red and jalepeno pepper to onions. After 10 mins, add garlic to the mix and cook another 5 mins. In the second pan, cook chopped carrots alone for 10 mins.

In third pan, heat coconut oil over medium heat and add sliced plantains. Brown on each side for 10 minutes.

Add pepper, garlic and onion mixture to the blender with dried and seeded ají peppers, lime juice, veggie broth, cashews, vinegar and salt. Blend until well mixed.

In a large pot, add cooked lentils, canary beans and kale to cooked carrots. Stir for about 3 minutes over medium/low heat. Add sauce and stir well until warm.

In a serving bowl, add some cooked quinoa and top with lentil, bean, carrot and kale mix. Top with fresh cilantro and fried plantains. Enjoy!

Keep in an airtight glass container in the fridge for about 5 days. Reheat on the stove over medium heat.

 

 

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  1. Nikki

    Wow! This is an amazing dish. I prepared this for my brother (who happens to be one of the best chefs is San Francisco) and a few others and everyone loved it; they all went back for seconds! With the leftover sauce I made a butternut squash soup the next day! Delicious!

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