Colombian Bowl with Hogao, Red Beans, Slaw and Sweet Plantains
Colombian Bowl with Hogao, Red Beans, Slaw and Sweet Plantains
Rice and beans are two of the most popular ingredients in Columbia. This dish is traditionally served at any meal of the day and usually includes pork or and steak and sometimes eggs, potatoes and arepa in addition to the beans and rice. We have made the bowl vegan and added coleslaw as a vibrant, crisp ingredient to offset the richness of the beans, rice and plantains. After composing the bowls, you will have leftover rice and beans that you can enjoy as side dishes on their own or freeze for later.
Below are the recipes for all of the components of the bowl, follow these instructions for how to compose the bowl.
Hogao Serves 8
Per serving: 52 kcals, 3 g fat (0.4 g sat fat), 0 mg cholesterol, 30 mg sodium, 7 g carbohydrates, 2 g fiber, 3 g sugar, 0 g added sugar, 1 g protein
This dish, pronounced “oh-gao” is a tomato and onion sauce used to season soups, this recipe uses just 2 cups, serve leftovers as a side dish, over pasta or rice, add to eggs, serve with the traditional arepa or freeze for future use.
Ingredients
1 24-oz whole tomatoes
4 green onions chopped
2 onions, finely chopped
2 garlic cloves, minced
1 small red pepper, finely chopped
1.5 tablespoons olive oil
1/8 teaspoon cumin
Salt and pepper to taste
Heat oil on medium high in a medium saucepan, add all the ingredients, bring to a boil, reduce heat to medium and simmer for about 20 minutes.
Stir, season with salt and pepper. Add 2 cups to the Frijoles Antioqueños or serve as a side dish.
Frijoles Antioqueños (Red Beans From Antioquia, Colombia) with Hogao and Collard Greens
Serves 8 Per serving: 206 kcals, 3 g fat (0.4 g saturated fat), 0 mg cholesterol, 35 mg sodium, 36 g carbohydrates, 10 g fiber, 2 g sugar, 0 g added sugar, 12 g protein
Red Cargamanto beans can be found in the Latin section of many grocery stores. Any type of beans will work well with Hogao, but in Antioquia we use red ones. This dish freezes exceptionally well in pre-portioned containers for an easy meal with rice.
Ingredients
1 pound of dried red Cargamanto beans (sub 3 cans of pinto or Roman Beans)
1 bunch of collard greens, rough chopped – sub in kale or Swiss Chard
2 cups of Hogao (see recipe above)
Salt and pepper to taste
Directions
If using dry beans - soak the beans overnight. Follow the package's cooking instructions. Season lightly with salt and pepper. Cook for about 1.5 – 2 hours until tender. Use an instant pot or pressure cooker to reduce cooking time. Follow directions below.
In a medium Dutch Oven or soup pot sized pot combine the cooked or canned beans and the greens with 2 cups of Hogao, cover and simmer on medium for 10 minutes until the greens have wilted, season to taste with salt and pepper. Serve with your choice of rice, plantains, avocado, and tomato.
Colombian Style Rice
Serves 8 Per serving: 103 kcals, 3 g fat (0.4 g saturated fat), 0 mg cholesterol, 297 mg sodium, 18 g carbohydrates, 1 g fiber, 0.4 g sugar, 0 g added sugar, 2 g protein
The onion, garlic and oil make the rice extra tasty. Store leftover rice in measured plastic bags in the freezer to heat and eat later.
Ingredients
1 tablespoon olive oil
Half of an onion, thinly sliced
1 teaspoon Kosher Salt
1 1/3 cups of brown basmati or jasmine rice, rinsed
1 ¾ cups water
1 garlic clove, chopped
Directions
Heat oil in a medium sized pot over medium high heat, add onion and cook until translucent. Add the garlic and stir for one minute until fragrant. Add water and 1 tsp salt and bring to a boil. Add the rice, reduce heat and cook for about 30 minutes. Uncover and fluff with a fork. Alternatively, use an instant pot or rice cooker to cut down time.
Colombian Coleslaw
Serves 8. Per serving: 37 kcals, 2 g fat (0.3 g saturated fat), 0 mg cholesterol, 157 mg sodium, 5 g carbohydrates, 1.5 g fiber, 2 g sugar, 0 g added sugar, 1 g protein
This is a family recipe. Often it is served in restaurants with mayonnaise, we like it better with just limes. If raw onions are too strong, soak in cold water for a few minutes before adding them to the slaw.
Ingredients
Half a green cabbage finely sliced or 14 oz pre-packaged 3 color deli coleslaw
Small red onion chopped, about ¼ cup
2 limes, juiced
½ bunch cilantro, chopped, about ½ cup
½ tsp salt and pepper to taste
1 tablespoon olive oil
Directions
Add all ingredients into a large bowl, mix thoroughly to combine. Let sit for at least 1 hour before serving, season to taste.
Roasted Sweet Plantains
Serves 8
The sweetness of the plantain ties all the other flavors together. Choosing the right plantains for this recipe is important. As plantains ripen from green to yellow and then to black. As they ripen, they become sweeter. The ideal plantain for roasting is a combination of yellow and black. Plantains can be eaten at any stage–but require different cooking methods.
Ingredients
3 large Sweet Plantains (about 10 ounces) sliced into ¼ to ½ inch medallions
Vegetable spray or neutral oil
Directions
Preheat oven to 425
Adjust oven rack to upper third position and line a large baking sheet with parchment paper. Spray the baking sheet with vegetable spray and arrange sliced plantains in a single layer. Spray again with vegetable spray and season with salt. Bake for 12 minutes, flip and bake for another 6-12 minutes (cooking times vary depending on the ripeness) Plantains should be golden and spotty brown on the outside, and the insides should be soft and creamy. Alternatively, bake in an air fryer for 15 minutes or until golden brown.
Colombian Bowl
Per serving: 459 kcals, 10 g fat (1 g saturated fat), 0 mg cholesterol, 516 mg sodium, 82 g carbohydrates, 15 g fiber, 17 g sugar, 0 g added sugar, 16 g protein
Directions
Plate 1 cup of the Hogao and Bean mixture, ½ cup rice, ½ cup of slaw and 3 slices of plantains on a plate or in a bowl, optional with hot sauce on the side.
