The canoes are one of the typical dishes of Puerto Rio. This dish usually conssit of a fried plantain filled with ground beef. I wanted to give a twist to this Puerto Rican dish and I made a vegan version with tofú and another version with fish. The plantain, instead of being fried, it is baked until golden, sweet and soft. This dish is low fat and high in protein. I added broccoli to both recipes beacuse it boost the nutrtion of this dish and give a bright green color.
The vegan canoe is made in a tomato sauce.
The fish canoe is garnished with pumpkin salsa
Ingredients for the vegan canoe: yield: 1 person
For the tofú: 3oz extra firm tofu 1/4 onion chopped 1small shredded carrot 1head of brócoli cooked 1 plantain 1T garlic a drizzle of olive oil 1/4 pepper chopped sea salt to taste
For the tomato sauce: 1 tomato cut in cubes basil leaves sea salt to taste drizzle of olive oil olive oil
Procedure: Preheat the oven at 200C. The night before leave the tofu draining, but if you could not made it drain the tofú while you prepare the plantain and tomato sauce. Now, take the plantain and cover it with aluminium foil. Put it in the oven over a cooking tray and cook about 1hr once the plantain is tender and has a brilliant yellow color.
In the meantime, make the tomato salsa by putting all the ingredients in a pan on medium heat. When the tomato is tender and aromatic, blend it with a blender and set aside.
Now, saute all the vegetables in the pan with a drizzle of olive oil. While the veggies are cooking, cut the drained tofu in tiny pieces and add them to the pan. Cook until the tofú is completely firm. Finally, incorporate a desire amount of the tomato sauce.
Once everthing is done, carefully turn off the oven and take out the plantain out of it. Remove the flesh of the plantain and transfer the plantain to the serving dish. Delicately, with a knife make a division in the middle of the plantain. Then, fill the canoe with the tofu and veggetables. Add the brocolis at the side.
Ingredients for the canoe filled with fish: yield: 1 person
For the fish: 3-4oz fish filet (mahi-mahi or salmon) sea salt to taste juice of half a lemon 2tsp garlic 1/4chopped onion
For the pumpkin sauce: a small piece of pumpkin water basil to taste
Additional: heads of cooked broccoli
Procedure: Cook the plantain the same way as dictated above. Bring the pumpkin to a boil. Once it is tender, blend it with water and basil until runny puree conssitency. Season the fish and cook with the onions until tender.
Once everything is done, fill the canoe witht he fish, drizzle an amount of pumpkin sauce and garnish with the brocolis at the side.