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Quick Panamanian Black Beans

Serves: 2-3 | Time: 15–20 minutes

Ingredients:

• 1 can black beans (rinsed and drained)

• 1 tbsp olive oil or water (for sautéing)

• 1 small onion, diced

• 2 cloves garlic, minced

• ½ bell pepper, diced (red or green)

• 1 small tomato, chopped (optional)

• ½ tsp cumin

• ¼ tsp smoked paprika

• Pinch of cayenne or chili flakes (optional)

• Salt to taste

• Fresh cilantro or culantro (handful, chopped)

• Splash of lime juice

Instructions:

1. Sauté aromatics: In a pan over medium heat, add oil or water. Sauté onion and garlic until fragrant.

2. Add veggies: Toss in bell pepper and tomato, cook for 3–4 minutes until softened.

3. Spice it up: Stir in cumin, paprika, cayenne, and salt.

4. Beans in: Add the black beans and a splash of water or veggie broth. Simmer for 8–10 minutes until flavors combine and it slightly thickens.

5. Finish: Stir in lime juice and chopped cilantro just before serving.

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Serving Suggestions:

• Over brown rice or quinoa

• With arepas or warm corn tortillas

• As a filling for wraps or alongside plantains 

 Panamanian Hojaldres (Fried Bread)

Golden, puffy, and soft on the inside – a breakfast favorite in Panama!

Ingredients:
• 2 cups all-purpose flour
• 1 tsp baking powder
• ½ tsp salt
• 1 tsp sugar (optional, for a hint of sweetness)
• 2 tbsp oil or vegan butter
• ¾ cup warm water (adjust as needed)
• Oil for frying (neutral like sunflower or avocado)

Instructions:
1. Mix dry ingredients
In a large bowl, whisk together flour, baking powder, salt, and sugar.
2. Add oil and water
Add the oil and gradually mix in warm water, stirring to form a dough.
3. Knead the dough
Knead for 5–8 minutes until smooth and soft. Cover with a damp towel and let rest for 30 minutes.
4. Divide and roll
Divide dough into 6–8 pieces. Roll each piece into a thin circle or oval (about ¼ inch thick).
5. Fry until golden
Heat oil in a skillet over medium heat. Fry each piece until puffed and golden brown on both sides (1–2 minutes per side). Drain on paper towels.
6. Serve hot
Enjoy warm — traditionally with cheese, beans, or even sweet toppings like guava jam or vegan dulce de leche!

Tips:
• For sweet hojaldres, add more sugar (2–3 tbsp) and a dash of vanilla or cinnamon.
• Want them fluffier? Let the dough rest longer or use a pinch of yeast (and rest 1 hour).
• Make it whole wheat by replacing ½ the flour with whole wheat flour. 

 A bold, Bahamian Vegan twist on a classic!

Ingredients for Tofu Skewers:
• 1 block firm or extra firm tofu (pressed and cut into cubes or strips)
• Skewers (wooden or metal)

Homemade Teriyaki Sauce:
• 2 tbsp Bragg Liquid Aminos
• ½ cup water
• 1 tsp lemon juice
• 1¼ tsp onion powder
• ¼ tsp garlic powder
• 4 tbsp sugar (or coconut sugar)
• 2 tbsp molasses
• 2 tbsp olive oil
• 1 tbsp ketchup
• 1 tsp chicken-style seasoning (vegan)
• 1 tsp ginger (optional, but flavorful!)

Directions:
1. Make the sauce:
Add all sauce ingredients to a medium saucepan. Bring to a boil, then reduce the heat and let it simmer until slightly thickened—about 3–5 minutes.
2. Prepare the tofu:
Press and cut tofu into cubes or strips. Thread them onto skewers.
3. Brush & Bake:
Place skewers on a lined baking tray. Generously brush the tofu with your teriyaki sauce.
4. Bake & Caramelize:
Bake at 400°F (200°C) for 5–8 minutes, then remove, brush again, and bake. Repeat this process twice to build flavor and create a beautiful caramelized glaze.
5. Serve hot:

Garnish with sesame seeds or chopped green onions if desired. Serve with brown rice, noodles, or a fresh cucumber salad.