My-An Harvest Bake

Plantains with roasted sweet potato, black beans and kale. Spicy sauce served over four ancient whole grains like amaranth, quinoa, buckwheat groats and hard red winter wheat.
Other similar grains may be added or substituted.
This recipe is patterned after the Kashi Frozen Entre of a similar name. This recipe has lower sodium and fewer calories.

Prep Time:45 minutes
Cooking Time: 75 minutes
Serves:10
Yield:100 oz 

---

Ingredients

1/4	cup	Amaranth
1/4	cup	Quinoa, Uncooked
1/4	cup	Raw Buckwheat Groats
1/4	cup	Wheat, Hard Red Winter
1/3	cup	Beans, Black
3	cups	Water
1 1/2	tbsp	Vegetable Oil, Canola
1	medium	Onion, Sweet
1/4	cup	Raw Pepitas
3	cups	Kale, raw
9	sprigs	Cilantro, Fresh
2	cups	Vegetable Broth (low Sodium)
4		Garlic Clove
3/4	tsp	Hungarian Hot Paprika
1	tsp	Ground Cumin
1/2	tsp	Tumeric
3/4	tsp	Fenugreek
1	tbsp	Ginger Root
1	tbsp	Arrowroot Flour
4	medium	Ripe Plantains
1	medium	Sweet Potato/yam

---

Directions

1. Prepare ahead of time the Amaranth, Quinoa, Hard Red Winter Wheat, Buckwheat Groats and Black Beans.
   The Amaranth and Quinoa can be cooked together in one pot using a ratio of 1 part grain to 2 parts water, In a second pot prepare the Wheat and Buckwheat also using the same 1:2 ratio. The cooking time for the Hard Red Winter Wheat is longer than the Quinoa and amaranth. Prepare the black beans according to the package directions. After soaking overnight, I use 1 part beans to 3 parts water and no other additions to the beans.
   The amaranth and quinoa use 1 c. water.
   The wheat and buckwheat use 1 c. water.
   The black beans use 1 c. water. 
2. Once prepared, the grains (but not the beans) can be mixed together and set aside.The beans can also be set aside. If prepared far in advance, these can be refrigerated or frozen.
3. Chop the onions, Kale, Cilantro and dice the Sweet Potato and set aside
4. Peel and slice the ripe plantains into ~1/4" slices.
5. Preheat the oven to 350°.
6. In 1Tbsp of canola oil, saute the Onion and Pepitas until the onion begins to carmelize. 
7. Add in the minced garlic and ginger and continue to saute for a few minutes longer. 
8. Next, add in the broth, Kale, Cilantro, Sweet potato and spices and continue to saute until the liquid begins to reduce. 
9. If needed, thicken the liquid with 1 Tbsp of flour or Arrowroot
10. Stir in the cooked black beans and warm slightly, then remove from heat
11. In an 8x12 Pyrex Baking dish, add the remaining oil (1/2 Tbsp) and warm in the oven to coat the bottom and sides of the baking dish.
12. Spoon the Amaranth, Quinoa, Hard Red Winter Wheat and Buckwheat Groats mix into the bottom of the baking dish.
13. Next, add in the Sauteed mixture, reserving some as a topping over the plantains
14. Layer the sliced plantains then spread the remaining sauce over the top pf the dish.
15. Cover and bake at 350° for 50 minutes or until the plantains begin to brown.

---

Categories

Course: Main Dish
Cuisine Type: Vegetarian
Main Ingredient: Vegetables

---

Nutrition Facts
Serving Size: 10 oz.
Amount per Serving
Calories	254
Calories from Fat	54.5
% Daily Value *
Total Fat	6.065g	9%
Saturated Fat	0.92g	4%
Cholesterol	0mg	0%
Sodium	52.49mg	2%
Total Carbohydrate	47.26g	15%
Dietary Fiber	5.86g	23%
Sugars	11.79g
Protein	6.18g	12%

Est. Percent of Calories from:
Fat	20%
Carbs	74%
Protein	9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.