Get a Taste of the Caribbean with These 5 Delicious Vegan Recipes

Introduction

Veganism is becoming more and more popular, and for good reason. Eating a plant-based diet has numerous health benefits, including reduced risk of heart disease, cancer, and diabetes. Not to mention, it's better for the environment and animal welfare. However, vegans can sometimes struggle to find flavorful and satisfying dishes, especially when it comes to traditional cuisine from other cultures. Caribbean cuisine, in particular, is known for its bold and spicy flavors, often featuring meat and seafood. But fear not, because with a little creativity and some simple substitutions, you can enjoy all the flavors of the Caribbean without sacrificing your plant-based lifestyle. In this article, we'll be sharing five delicious vegan recipes that will transport your taste buds straight to the Caribbean.

Benefits of Veganism

Before we dive into the recipes, let's briefly touch on some of the benefits of veganism. A plant-based diet is naturally high in fiber, vitamins, and minerals, which can help reduce inflammation, improve digestion, and boost your immune system. Additionally, since vegan diets are typically lower in saturated fat and cholesterol, they can help lower your risk of heart disease and stroke. And of course, going vegan is better for the environment, as it reduces greenhouse gas emissions and conserves natural resources. By trying out these vegan Caribbean recipes, you'll not only be satisfying your taste buds but also doing your body and the planet a favor.

Traditional Caribbean Dishes that are Already Vegan

Believe it or not, there are actually quite a few traditional Caribbean dishes that are already vegan or easily made vegan with a few substitutions. For example, ackee and saltfish, a popular Jamaican breakfast dish, can be made vegan by swapping the saltfish for tofu or tempeh. Callaloo, a leafy green vegetable stew, is often made with crab or salted pork, but can be made vegan by omitting the meat. Jamaican patties, a type of savory pastry filled with spiced meat or vegetables, can easily be made vegan by filling them with peas, carrots, and other veggies instead. By learning which dishes are already vegan or can be made vegan with some tweaks, you can enjoy traditional Caribbean food without compromising your ethics or health.

Recipe 1: Jamaican Jerk Jackfruit Tacos

Jerk seasoning is a staple in Jamaican cuisine, typically used to flavor meat, poultry, or fish. However, this vegan version uses jackfruit, a tropical fruit that has a meaty texture and can be shredded to resemble pulled pork. This recipe makes use of a slow cooker, which helps infuse the jackfruit with all the spicy, smoky flavors of jerk seasoning. The tacos are topped with a refreshing mango salsa and a spicy slaw for the perfect balance of sweet and heat. Ingredients:

• 2 cans of young jackfruit in brine or water
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1 tbsp brown sugar
• 1 tbsp dried thyme
• 1 tbsp ground allspice
• 1 tsp ground cinnamon
• 1 tsp smoked paprika
• 1 tsp cayenne pepper
• 1/2 tsp salt
• Juice of 1 lime
• 8-10 taco shells
• For the mango salsa:
  • 1 mango, diced
  • 1/2 red onion, diced
  • 1 jalapeno, seeded and diced
  • Juice of 1 lime
  • Salt to taste
• For the slaw:
  • 2 cups shredded cabbage
  • 1/2 red onion, thinly sliced
  • 1/4 cup vegan mayo
  • 1 tbsp hot sauce
  • Juice of 1 lime
  • Salt to taste

Instructions:

1. Drain and rinse the jackfruit, then shred it using a fork or your hands.
2. In a skillet over medium heat, sauté the onion and garlic in olive oil until soft.
3. Add the shredded jackfruit, brown sugar, thyme, allspice, cinnamon, paprika, cayenne pepper, and salt to the skillet. Stir to coat the jackfruit in the spices.
4. Transfer the jackfruit mixture to a slow cooker and cook on low for 4-6 hours.
5. While the jackfruit is cooking, make the mango salsa by combining all the ingredients in a bowl.
6. Make the slaw by combining all the ingredients in a separate bowl.
7. Assemble the tacos by filling each shell with the jerk jackfruit, mango salsa, and slaw.

Recipe 2: Trinidadian Doubles

Doubles are a popular street food in Trinidad and Tobago, consisting of two pieces of fried dough (called bara) filled with curried channa (chickpeas). This vegan version of doubles swaps out the traditional curried channa for a spiced potato filling, making it a hearty and satisfying snack or meal. Ingredients:

• For the bara:
  • 2 cups all-purpose flour
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 cup warm water
  • Oil for frying
• For the potato filling:
  • 2 large potatoes, peeled and diced
  • 1 onion, diced
  • 3 garlic cloves, minced
  • 1 tbsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/2 cup vegetable broth
  • Salt and pepper to taste
• Toppings:
  • Tamarind chutney (store-bought or homemade)
  • Cucumber slices
  • Hot sauce

Instructions:

1. In a large bowl, whisk together the flour, baking powder, salt, cumin, and turmeric.
2. Add the warm water and knead the dough until smooth and elastic.
3. Cover the dough and let it rest for 30 minutes.
4. In a pot, boil the diced potatoes until tender. Drain and set aside.
5. In a skillet over medium heat, sauté the onion and garlic in oil until soft and fragrant.
6. Add the curry powder, cumin, coriander, and turmeric to the skillet and stir to coat the onions.
7. Add the cooked potatoes and vegetable broth to the skillet and stir to combine. Mash the potatoes slightly with a fork or potato masher.
8. Cook the potato filling for 5-10 minutes, until it thickens and the flavors meld together. Season with salt and pepper to taste.
9. Heat oil in a shallow pan or deep fryer.
10. Divide the dough into 8-10 pieces and roll each piece into a ball.
11. Flatten each ball into a disc and fry in hot oil until golden brown on both sides.
12. To assemble the doubles, place a spoonful of the potato filling on one bara, then top with another bara. Add toppings as desired.

Recipe 3: Haitian Black Bean Soup

This hearty and comforting soup is a staple in Haitian cuisine. Traditionally made with ham or pork, this vegan version swaps in smoked paprika and liquid smoke for that smoky flavor. Serve with a side of crusty bread for a complete meal. Ingredients:

• 1 onion, diced
• 3 garlic cloves, minced
• 1 green bell pepper, diced
• 2 tbsp olive oil
• 2 cups dried black beans, soaked overnight and drained
• 8 cups vegetable broth
• 2 bay leaves
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1 tsp liquid smoke
• Salt and pepper to taste
• Hot sauce (optional)
• Chopped cilantro for garnish

Instructions:

1. In a large pot, sauté the onion, garlic, and bell pepper in olive oil until soft.
2. Add the soaked black beans, vegetable broth, bay leaves, thyme, smoked paprika, and liquid smoke to the pot. Bring to a boil, then reduce heat and let simmer for 1-2 hours, or until the beans are tender.
3. Remove the bay leaves and blend the soup until smooth using an immersion blender or regular blender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with cilantro and hot sauce if desired.

Recipe 4: Barbadian Sweet Potato Pie

This sweet and savory pie is a staple in Barbadian cuisine. Traditionally made with meat, this vegan version swaps in sweet potatoes and veggies for a filling that's both nutritious and delicious. Serve with a side salad for a complete meal. Ingredients:

• For the crust:
  • 1 1/2 cups all-purpose flour
  • 1/2 tsp salt
  • 1/2 cup vegan butter, chilled and cubed
  • 4-6 tbsp ice water
• For the filling:
  • 2 large sweet potatoes, peeled and diced
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 green bell pepper, diced
  • 2 cups chopped kale
  • 1 tsp dried thyme
  • 1 tsp ground allspice
  • 1/2 tsp ground nutmeg
  • 1/2 tsp salt
  • 1/4 cup vegetable broth

Instructions:

1. In a large bowl, whisk together the flour and salt.
2. Add the vegan butter and use a pastry cutter or your fingers to work it into the flour until the mixture resembles coarse sand.
3. Add the ice water, one tablespoon at a time, until the dough comes together in a ball.
4. Flatten the dough into a disk and wrap it in plastic wrap. Chill in the fridge for at least 30 minutes.
5. In a pot, boil the sweet potatoes until tender. Drain and set aside.
6. In a skillet over medium heat, sauté the onion, garlic, and bell pepper in oil until soft.
7. Add the cooked sweet potatoes, kale, thyme, allspice, nutmeg, salt, and vegetable broth to the skillet. Stir to combine and cook for 5-10 minutes, until the veggies are tender and the flavors meld together.