You will hear the Haitian elders tell you time and time again, "pa manje nan men moun." No dish can compare to food that reminds you of home, so it's time for our plant-based Haitian foodies to learn not to rely on others and make their own. Let's dig into 4 plant-based traditional Haitian dishes that you can make at home:
Sòs Tomat (Vegan Tomato Sauce) substitute for Poulette en Sauce aka Sos Vyann
Sòs Tomat, San Vyann (Vegan Tomato Sauce)
For those who are obsessed with diri ak sos vyann or banann ak sos vyann, plant-based foodie Cassandra Bortey gave us a 25-minute quick and easy plant based Haitian food recipe you have to try.
Ingredients
4 cups of water
3 tbsp of oil, 1 tbsp separated
1 tsp salt
½ yellow onion, chopped
½ green bell pepper, chopped
10 grape tomatoes, chopped in half
2 scallions, chopped
5 cloves
3 cloves of garlic, minced
Small bunch of fresh thyme leaves, chopped
2 Edward & Sons® Not-Chick'n™ Bouillon Cubes*
1 tbsp of tomato paste
Small bunch of parsley leaves, chopped
Directions for cooking Haitian vegan poulette en sos
Add water in a pot, cover with a lid, and bring to a boil (set to low once once water boils)
In a separate medium saucepan add 2 tablespoons of oil and turn on medium heat
Saute onion for 3 minutes, then add green pepper and 1 tsp of salt. Saute for 5 minutes. Remove from the pan.
Add 1 tablespoon of oil and add tomatoes. Crush and saute for 3 minutes, then lower heat to a notch above low
Add scallions, cloves, garlic, thyme, bouillon cubes, and tomato paste, then saute for 3 minutes
Add boiled water
Add sauteed onion and green bell pepper back in the pan
Increase burner until sauce is at a rapid simmer, until it reduces to 75%, then turn off heat, and remove pan from burner
Add parsley and stir
Enjoy!
* can be replaced with 2 vegan vegetable bouillon cubes or 2 tsp of vegan vegetable stock base
Vegan Haitian Recipe for Beets Salad (Salade Rouj)
The ultimate Haitian party food by Chef Chicoye.
Ingredients
4 russet potatoes, peeled and cubed 2 beets, peeled and cubed*
2 carrots, peeled and cubed* 1 c celery, peeled and diced
1 small white onion, diced 1 c of frozen peas*
½-1 c vegenaise (or plant based/vegan mayonnaise of choice) 1 tbsp yellow mustard
1 tbsp onion powder 1 tbsp garlic powder
1 tsp sea salt (plus 2 tsp for boiling water)
1 tsp fresh, cracked or ground black pepper 2-3 pots of boiling water
*can use frozen peas and carrots
*can use already cooked beets
How to cook Salade Rouj
-Prepare a large bowl with cold water in it, set aside.
-Prepare 2 medium sized pots with cold water, set aside.
-Peel carrots, beets and celery (yes, the celery, just lightly on the surface to remove some fibers), set aside.
-Cut the white onion and the rest of the vegetables, set aside.
-Next, peel the potatoes, placing each one in the cold water bowl so they don’t turn brown. Next, cut potatoes into cubes and place back into water until completely finished.
-Then, drain/rinse potatoes and add to the medium pot, turning the stove on medium-high heat and adding 2 tsp sea salt. Boil potatoes for 10-15 minutes or until fork tender. Once finished, remove from water and pour into a strainer in the sink. Once cooled down, place in the refrigerator.
-If you’re not using pre-cooked beets then cut them and boil them just like you would the potatoes. Once finished, remove from water and pour into a strainer in the sink. Once cooled down, place in the refrigerator.
-To the remaining pot of water, add peas and carrots and boil for 7-10 minutes or until the carrots are fork tender. Once finished, remove from water and pour into a strainer in the sink. Once cooled down, place in the refrigerator.
-In a large bowl, carefully combine cooled potatoes, beets, carrots and peas. Then add onions, celery, onion and garlic powder, salt, black pepper and a little bit of your mayonnaise of choice and carefully stir using a rubber spatula.
-Feel free to add more mayo as you go, remember, you can't take it back once you add it in. Also adjust salt levels, the same rule applies.
-It will last in the fridge for 4-6 days stored in an airtight container.
Serves 3-5 people.
ENJOY!
Vegan Haitian Spaghetti
I remember waking up at my grandmother’s house and having spaghetti for breakfast! I had to make a vegan version of a Haitian staple. This is such an easy vegan substitute, hope you enjoy! (recipe by @plantbasedcherie)
Ingredients:
Your favorite vegan sausage (I love using tofurky or field roast)
½ cup of Green or Red pepper (for this recipe I used both
1 small onion
Epis
Tomato paste
2 tbs olive oil
2 sprigs of thyme
Garlic powder
Black pepper
Salt to taste
(feel free to add crushed or habanero pepper if you want it spicy)
Haitian Plant-based food: Kabobs with Haitian Rice and Beans (Diri kole ak pwa)
When I was a little kiddo, I remember salivating over these colorful Kabobs as soon as the smell of roasting Garlic Butter and Cayenne hit my nostrils! Not only is this Haitian recipe easy to create with the whole family, but it's also absolutely perfect for your upcoming BBQ Grilling feast. To get the meaty Mushrooms and vibrant Vegetables extra juicy I used vegan Butter for a love that sinks deep into each and every bite so you taste the flavor that’s absolutely right. I know you’re going to live for this Caribbean recipe!
Written by: Gabrielle Reyes
INGREDIENTS:
Oyster Mushrooms OR Cubed Portobello Mushrooms (2-4 Cups)
Chopped Green Bell Pepper (3 Cups)
Chopped Red Bell Pepper (3 Cups)
Chopped White Onion (3-4 Cups)
BEEFY MUSHROOM MARINADE:
Vegetable Broth (4-5 Cups)
Vegan Beef Bouillon (2 Cubes)
Maple Syrup (3 Tbs)
Vegan Worcestershire Sauce (3 Tbs)
Garlic Powder (2 Tbs)
(Marinade Mushrooms for at least 2 hours)
HAITIAN EPIS:
Fresh Parsley (1 Cup)
White Onion (½ Cup)
Red or Green Bell Peppers (1 Cup)
Chopped Celery (2 Stems)
Fresh Thyme (6 Sprigs)
Garlic Cloves (4 Cloves)
Lime Juice (3 Tbs)
Apple Cider Vinegar (2 Tbs)
Ground Clove (1 Tsp)
Maple Syrup (1 Tbs)
Vegan Bouillon Cube (1 Cube)
Green Onions (1 Cup)
Salt and Pepper to Taste
OPTIONAL - Scotch Bonnet Pepper (1 Pepper)
Grapeseed Oil (⅓-1 Cup)
TO MAKE IT CREAMY ADD IN:
Vegan Mayonnaise or Plain Hummus (1 Cup)
HAITIAN RICE AND BEANS:
Veggie Broth (3 Cup)
Coconut Milk (1 Can)
Minced Garlic (2 Tbs)
Kidney Beans (1 Can Drained)
Vegan Bouillon Cube
Haitian Epis (⅓ Cup)
Black Pepper (1/2 Tbs)
Pink Himalayan Salt (1-2 Tbs)
Organic White Rice (2 Cups)
How to cook Vegan Haitian Kabobs
In a large container, mix together all of the ingredients for the beefy mushroom marinade.
Cut the mushrooms into bite-sized cubes and add them to the beefy mushrooms marinade. Let them marinade for at least 3 hours.
Make the Haitian Epis by combining all of the ingredients in a food processor or blender and blend until all of the ingredients are fully combined. Slowly more oil as you blend to make it smooth and creamy.
Make the Haitian Rice and Beans by adding all of the ingredients into a large pot. Mix well, cover, and cook on medium high for 20-30 minutes.
On a large wooden skewer, pierce the cubed and marinated mushrooms, green and red bell peppers, and white onions. Make sure to spread out the mushrooms and bell peppers making sure that there is a rainbow of colors and flavors on each skewer.
Paint on the Haitian Epis to the vegetable skewers to make sure every single piece has a bit of the seasoning on it.
Bake the seasoned vegetable skewers for 15-25 minutes and be sure to paint on more of the Haitian Epis halfway through baking them. Bake until the mushroom is juicy and the bell peppers are soft as well.
To make a creamy dipping sauce add Plant Based mayonnaise or plain hummus to some Haitian Epis and mix it together until well combined.
Serve the spicy Haitian beef kebabs on top of a bed of Haitian rice and beans with the creamy epis dipping sauce on the side.
Sing your song. Do your dance. Speak your truth and enjoy the Haitian Skewers!
If you are looking for some delicious and diverse plant-based dishes to add to your recipe mind, these vegan Haitian dishes taste just as good as they look the moment I cooked up on my own. Who said cooking for vegans was boring, enjoy the variety and let us know what other recipes you've made to remind you of home in the comments.
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