ベジタリアン:高潔な生き方
 
バナナパテ ライスと豆添え:コスタリカの伝統的なカリブ料理(スペイン語)      
(For all ingredients, please use organic versions if available)
Rice & Beans
2 cups cooked beans
3 cups coconut milk (or more if too dry)
3 tablespoons onion
3 tablespoons red pepper
2 tablespoons chopped garlic
2 teaspoons thyme
2 teaspoons salt
3 tablespoons soy sauce
1 tablespoon barbecue sauce
1 teaspoon Panamanian chili
5 teaspoons parsley
1 teaspoon black pepper
1 teaspoon oregano

Green Plantain Patty
½ teaspoon sea salt
1 tablespoon thyme
5 teaspoons chopped onion
Red pepper
Celery
Green plantain (with peel)
2 cups whole oats
Vegetable oil to fry
Garlic

Secret Recipe Addition
2 tablespoons lemon
1 pinch salt
Sliced onion
Oil
Pinch of natural seasoning
A little cane sugar

Caribbean Sauce
1 teaspoon Panamanian chili
Tomato, minced
1 cup coriander
1 cup celery
2 tablespoons garlic
1 cup water
1 cup onion
½ teaspoon oil
A little oregano powder
A little black pepper
3 tablespoons soy sauce
Tapioca flour
A little water



Rice & Beans
  1. Cook the coconut milk with all the onion, red pepper, chopped garlic, parsley, thyme, and salt.
  2. Add in the soy sauce, and barbeque sauce.
  3. Add in the black pepper, oregano, and chopped panama’s chili.
  4. Let them cook for a about 20 minutes to get the coconut concentrated together with every of those fresh ingredients.
  5. Add in the cooked beans and the rice to the coconut milk.
  6. Add some more of coconut milk if needed so the rice won’t be very dry.
  7. Pour some of Panamanian chili again and cover it. Let it cook for a while.
  8. The dish is ready.
Green Plantain Patty
  1. Grate the plantain with everything including the peel.
  2. Add in 2 cups of whole oats.
  3. Add in the onion and pepper.
  4. Add in the celery.
  5. Mix it with hands.
  6. And form it into balls and some like filet.
  7. Fry the meat ball form and grill the filet form.
  8. Fry and grill until both sides are golden brown.
  9. Serve the meat ball and the fillet with the Caribbean Sauce.
Secret Recipe Addition
  1. To marinate the fillet, mix 2 tablespoon of lemon juice, 1 pinch of salt, sliced onion.
  2. Heat it with a bit of oil.
  3. Add in 1 pinch of natural seasoning and a little bit of cane sugar.
  4. Pour it over the filler with a green salad.
Caribbean Sauce
  1. Prepare the blender, add in the tomato, some coriander, celery.
  2. Add in the garlic, the water, and onion.
  3. Blend them, but not too much.
  4. Pour the sauce in a pot, and add in a tablespoon of oil.
  5. Add a little of chili, oregano powder, 3 tablespoon of soy sauce and Panamanian chili.
  6. Leave it to boil.
  7. Stir some tapioca with a bit of water to thicken the Caribbean sauce.
  8. The sauce is ready.


File NO: 1835
 
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