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
Vegan bowl with cruciferous rice, smashed black beans and baby tomatoes
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.
Imka Webb is a freelance digital marketing expert and the digital editor of Food & Home Entertaining magazine. www.imkawebb.com
