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Black Beans, Rice and Sweet Plantains in Herbed Phyllo Bowls

Total Time: 50 MIN Makes: 4 servings
Prep Time: 20 MIN Cook Time: 30 MIN
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Description

Savory black beans and fluffy rice served in herbed flaky phyllo bowls and topped with caramelized sweet plantains, makes for a vegan friendly, absolutely delicious meal!


Ingredients

10 sheets Athens® Phyllo Dough (9″ x 14″), thawed
1 cup olive oil, divided
3 tablespoons fresh oregano leaves, finely chopped, divided
¼ cup cilantro, finely chopped, divided
zest from 1 lime
1 teaspoon salt, divided
½ cup yellow onion, diced
1 cup bell peppers, yellow, orange or red (or combination), diced
1 teaspoon cumin
¼ teaspoon turmeric
3 cloves garlic, crushed
½ tablespoon brown sugar
1 tablespoon apple cider vinegar
1 can (15.5 ounce) black beans, drained and rinsed
1 ¾ cups water
1 sweet plantain, very ripe (yellow and black, soft to touch), peeled and sliced into ½” rounds
1 avocado, peeled and diced small
2 cups white or brown rice, cooked

 


Directions

Thaw one roll of phyllo, following thawing instructions on package. Preheat oven to 350ºF.

In a small bowl, combine 1 tablespoon oregano, 1 tablespoon cilantro, lime zest and ½ teaspoon salt. Lightly brush 4 (4” diameter) tart pans with olive oil. Unroll and cover phyllo with plastic wrap and then a slightly damp towel to prevent drying out. Place one sheet of phyllo on work surface and lightly brush with oil and sprinkle with a pinch of herb mixture. Layer and repeat with four more sheets. Cut two, 6-7″ squares from phyllo stack.

Place cut square in each pan. Carefully press phyllo into pan, leaving the points sticking up. Brush lightly with olive oil. Repeat process to make 4 shells. Place tart pans on baking tray. Bake empty phyllo shells in preheated 350ºF oven for 10-15 minutes or until golden brown. Let cool. Remove shells from pan.

In a medium pan over medium high heat, warm ½ cup olive oil. Add onions and sauté for 2 minutes. Add peppers, cumin, turmeric, garlic and remaining oregano, cilantro and salt. Lower heat to medium and cook for 3-5 minutes or until fragrant and vegetables are soft. Stir in brown sugar and vinegar, cooking for 2-3 minutes longer or until brown sugar has dissolved, stirring to incorporate. Add beans and water. Stir and cook approximately 15 minutes until liquid has reduced by about half. With back of spoon, smash some of the beans in pan (just enough to make a nice smooth creamy consistency). Add additional salt as needed.

In a medium sauté pan over medium heat, add 1/4 cup olive oil. When hot, add plantains, frying for 3-4 minutes on each side or until caramelized. Cut plantain slices into smaller pieces when cool enough to handle.

Place ½ cup rice in each phyllo shell. Spoon bean mixture over rice and top with plantain and avocado.


Nutrition

Serving size: 1 Bowl (400g), Amount per serving: Calories 660, Total Fat – 43g, Saturated fat – 7g, Trans Fat – 0g, Cholesterol – 0mg, Sodium – 1070 mg, Dietary Fiber – 6g, Total Carbohydrate – 59g Sugars – 10g, Protein –10g, Vitamin D – 0%, Calcium 8%, Iron 15%, Potassium – 10%


Tips
  • Placing pie weights, dry beans or a small ball of aluminum foil in each tart shell prior to baking will ensure the inside of bowl stays flat. Remove when cool and fill per instructions.
  • If preferred, sweet plantain slices can be boiled for 10 minutes instead of frying.
  • Phyllo bowls can be made in advance and filled just prior to serving. Once cooled, store bowls in airtight container at room temperature for up to two days