RECIPE
Dr. Tionna Jenkins created this delicious Vegan Sausage and Okra recipe for her cooking demo for "Plant Power to the People!", Afro-Vegan Society's online celebration of the 75th annual United Nation's World Food Day. This savory sautéed dish is a vegan adaptation of traditional Southern Delta and Gullah cuisine. Vegan sausage, okra, bell peppers, onions, and garlic are served over creamy steamed rice for a hearty meal that you'll want to make again and again!
COOKING DEMO COMING SOON!
INGREDIENTS
Vegan Sausages and Vegetables:
1 pound of fresh okra
1 medium bell pepper
1 medium red onion
2 to 3 vegan sausages
1 teaspoon of fresh minced garlic
1 1/4 cup of green onions
1/2 cup of vegan butter
1/2 cup of vegetable broth
1/2 cup of water
Rice:
1 cup of rice
1/2 cup of coconut milk
1/2 cup of vegetable broth
Sprinkle of red pepper flakes (optional)
Spice Blend:
1 teaspoon Himalayan salt
1 teaspoon black pepper
1 teaspoon ginger powder
2 tablespoons of garlic powder
INSTRUCTIONS
Vegan Sausages, Vegetables & Spice Blend
Wash and cut all vegetables and cut vegan sausages into small to medium slices.
Heat cast iron skillet on medium to low heat.
Melt 1/2 cup of vegan butter and 1/2 cup of vegetable broth in the cast iron skillet.
Once melted, slowly add the red onion, green onions, minced garlic and bell peppers to the skillet, allow to simmer with a top cover for 3 to 5 minutes.
As the mixture is simmering stir occasionally to ensure that the garlic and vegetables do not burn.
Remove the skillet top and slowly add spice blend, cover again with the top and allow to simmer for another 5 minutes. Again, make sure to stir occasionally.
Remove the skillet top and slowly add in the vegan sausages. Please note, you can pre-cook the vegan sausages in a separate skillet and then add to the mixture.
Place the skillet top back on the vegetable and vegan sausages mixture and allow to cook for another 5-10 minutes or until the vegan sausage is browned.
Okra
Turn the heat down on low and remove the vegan sausages and vegetable mixture from the skillet and place in a separate bowl to the side.
Slowly add the okra to the same skillet, add 1/2 cup of water and allow to simmer. Cover with a top for 5 to 10 minutes or until the okra is tender.
Once the okra is tender, slowly add the vegetable mixture and vegan sausages back and stir. Cover with a top for 5 to 10 minutes and allow to simmer on medium to low heat.
Add more water to your liking if needed to avoid burning.
Rice
In a saucepan, boil 1/2 cup of coconut milk and 1/2 cup of water on low to medium heat.
Add 1 cup of rice and cover with a top.
Cook according to the directions and serve with the vegan sausages, vegetables and okra.
Serve it all together, sprinkle red pepper flakes (optional) and enjoy.
Connect with Dr. Tionna Jenkins online
Instagram: @drtionnajenkins
Facebook: @PlateItHealthy
YouTube: Plate It Healthy
Website: www.plateithealthy.com
Email: info@plateithealthy.com