(Adopted from www.oldwayspt.org) To commemorate Black History Month, Oldways is challenging everyone, everywhere to enjoy at least one dish, at home or at a local restaurant, that is inspired by the cuisines of African-American ancestors and Oldways’ African Heritage Diet Pyramid. Oldways has created the African Heritage Diet Pyramid with the help and knowledge of experts in African American and African Diasporan history, cuisine, nutrition, and public health. This healthy eating model was designed specifically for African Americans, and African descendant populations everywhere, to introduce them to their Healthy Heritage. It can also be used by anyone wanting to use heritage as a guide to eating well. The Pyramid celebrates the individual foods and the traditional healthy eating patterns of African Heritage, with roots in America, Africa, the Caribbean, or South America.
Celebrate African Heritage & Health Week with Uptown Soul Food by cooking plant-based versions of some of your favorite dishes associated with the African Diaspora. Start by adding leafy greens like kale, spinach, collard greens, mustard greens, and turnip greens to your meals. Check out our Red Pepper Collard Greens with Pinto Beans to get your start! Check out our blog at www.uptownsoulfood.tumblr.com throughout the week for recipes, music, and more!
Red Pepper Collard Greens with Pinto Beans (Serves 6-8)
This soul food favorite is usually prepared with ham hock or turkey butt. Try this cholesterol-free alternative and enjoy the same great dish with a slice of cornbread.
3-4 bunches of stemmed, rinsed, and cut collard greens
4 cups of vegetable stock (store brought or homemade)
4 tbsp of olive oil
3 garlic cloves (finely chopped)
1 cup chopped red onions
¼ tsp cayenne pepper
½ tsp red pepper flakes
2 tsp black pepper
2 cups of pinto beans (sorted, soaked overnight, drained and rinsed); can be substituted with canned beans
In a small sauté-pan, warm 1 tbsp of olive oil. Add ½ cup of red onion to pan. Cook for 3-4 minutes, turning once. Set aside.
In a small saucepan, combine two cups of pinto beans and 3 cups of vegetable stock. Add cooked red onions and 1 tsp of black pepper to pot. Bring to a boil. Cover and reduce to low heat. Cook 90-120 minutes or until beans are tender (If substituting dry beans with canned beans, cook for about 10-15 minutes). Add Sea salt before beans are done.
In medium sized saucepan, bring 3 quarts of water to a boil and add 1 tbsp of salt. Add greens and bring to a boil, uncovered until greens are softened. Drain greens into a colander and set aside.
In a large saucepan, combine remaining olive oil, garlic, remaining onions, cayenne pepper, red pepper and remaining black pepper. Sauté the ingredients for 2-3 minutes. Add collard greens and pinto beans to the saucepan.
Add 1 cup of vegetable stock and stir ingredients. On high heat, bring to a boil. Cover and lower heat, stirring occasionally, for 30-40 minutes. Top with sea salt.
For more information about African Heritage & Health Week, check out Oldways for recipes, tips and more.