Sumptuous Soul Recipes

You’d Better Recognize and Veganize!


Aside from delicious poultry and seafood, as a Caribbean-American fusion caterer I also offer vegetarian and vegan items to my clients. I’ve been asked time and time again how I create “veganized” versions of traditional favorites. So, rather than tell you how I’ve decided to show you with tasty vegan recipes that all of my sumptuous scholars of the culinary arts can try at home.

Buckwheat, Chickpea & Sweet Potato Jamaican Jerk Wrap

You Will Need:

  • Sprouted grain tortillas (or collard greens raw or steamed or gluten-free tortillas to make this recipe GF)
  • Mixed greens
  • Fresh lentil sprouts (optional)
  • 1-2 tbsp clean gluten-free jerk seasoning from a jar
  • Creamy Dairy-Free, Soy-Free Ranch Dressing (homemade is best)
  • 2 cups cooked chickpeas (if from a can, make sure you rinse them off) If you want to go super healthy use sprouted chickpeas.
  • 1 1/2 cups cooked buckwheat
  • 2 cups sweet potato, diced and steamed
  • 3-4 large kale leaves, chopped and steamed for 2 minutes, until tender or to liking.

Steam your diced sweet potato for 15-20 minutes until soft. A great way to tell if your sweet potato is ready is by using a fork to test its tenderness. Your fork should be able to pierce the sweet potato but the potato should not be so soft that it is mushy. It should be firm but still yield to the prodding of the fork. Once your sweet potato is cooked, add it to the bowl containing your buckwheat and chickpeas. Add the chopped kale to the steamer and cook for 5 minutes, or until soft. Mix all ingredients, stir well.



Add some spice to your life! Stir in your jerk seasoning. Store bought jerk seasoning is sold both in dry and wet form. I prefer the wet jerk seasoning. It usually has a more intense flavor. No matter which you buy, start with less and season to taste. If your hand slips and you place a little too much jerk seasoning, don’t worry. The ranch dressing will temper the heat of the jerk seasoning and compliments the spices very well.


Quickly steam your sprouted grain tortilla for approximately 2-5 minutes. Keep in mind that tortillas cook quickly and if overcooked will become extremely soft and then assume a crispier texture, similar to a tortilla chip. Be mindful of your timing.

Time To Veganize Your Taste Buds!

Grab a slated spoon and scoop the vegetable mixture into the warm sprouted grain tortilla. Add your mixed greens and lentil sprouts and top with a dollop of Creamy Dairy-Free, Soy-Free Ranch Dressing. Fold two corners and then neatly roll away from you keeping the contents inside until tortilla resembles a log shape. After preparing this delicious dish, the aroma alone will have you craving for a bite so, take one and enjoy! Not a fan of tortillas? Skip the wrap and toss the mixture onto a fresh bed of spring mix for a delightful salad.

Did you enjoy this recipe? Contact me and tell me what type of sumptuous dishes you would like help creating.

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Nola Knows Best : Advice for the True Foodie at Heart


"Dear Nola,

I’m a Southern belle reigning from Texas and I have a wonderful fiancé who is Jamaican. He has been in the states for some years now and sometimes complains of being unable to find authentic Caribbean food in our area. I feel badly about this because he uprooted his life to move here to be with me. I’m not the best cook, but as a token of my appreciation for all he does, I wanted to prepare him a Jamaican meal. Can you help me?" - Culture Clash

Hi Culture Clash,

Fear not! Variety and in this case cultural diversity is indeed the spice of life. My suggestion would be to keep it simple and find a way to give your dish a tropical twist by adding a seasoning with a mix of Caribbean flavors such as jerk seasoning. This dish is packed with loads of flavor. After your guy gets a taste of this dish, it will remind him of the dishes he used to enjoy back home.

Good luck!

Jerked Shrimp

Here's What You'll Need:
* 15 jumbo or Black tiger shrimp, butterflied
* 3 tablespoon olive oil
* 1 tablespoon jerk sauce
* ½ teaspoon cayenne pepper
* 3 lemon wedges

How To Prepare It:
1. Preheat oven to 400°F.
2. Arrange shrimp on a greased baking sheet.
3. In a small bowl, combine olive oil, jerk sauce, and the juice from one of the wedges of lemon.
4. Brush shrimp with mixture then sprinkle lightly with cayenne pepper.
5. Broil for 7 to 10 minutes.
6. Serve hot, garnished with remaining lemon wedges.

Serves: 4 - 6