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West African GoodBowl Scratch123

Yields2 Servings

Veggies and Jollof Rice
 2 ½ tbsp tomato paste
 ½ cup low-sodium vegetable broth, divided
 ¼ cup diced white or yellow onion
 ¼ cup diced green bell pepper
 1 small tomato, diced
  cup green peas
 1 cup canned black eyed peas
 ¼ tsp ground cumin
 ¼ tsp chili powder
  tsp curry powder
  tsp ground allspice
 ¼ tsp turmeric powder
 1 pinch ground cinnamon
 1 cup store-bought pre-cooked brown rice or wild rice mix (such as Seeds of Change or Whole Foods brand)
 1 cup chopped swiss or rainbow chard
 ½ tsp minced ginger root
 1 medium carrot, cut lengthwise on a bias
 1 cup cut green beans
 ½ mango, peeled and diced
Spicy Peanut Sauce
 ¼ cup peanut butter
 1 tbsp low-sodium soy sauce or tamari
 1 tsp toasted sesame oil
 1 clove garlic, minced
 ¼ inch fresh ginger, minced
 ¼ jalapeno pepper, seeds removed
 ½ tbsp sriracha
 ¼ cup water, as needed
Veggies and Jollof Rice
1

In a steamer basket, add green beans and carrots and steam for 10 minutes until tender. Set aside.

In a medium skillet, add ¼ cup vegetable broth and warm over medium-low heat. Add onions and saute for 3 minutes until translucent. Add ginger root, bell pepper, green peas and tomato and saute for an additional 5 minutes until tender. Add tomato sauce and spices, cook for 1 minute. Add remaining ¼ cup vegetable broth, black eyed peas and reduce to a low heat. Add swiss chard and cook for an additional 10 to 15 minutes. Add cooked rice mixture and stir to combine well. Remove from heat and transfer to a medium to large mixing bowl.

Spicy Peanut Sauce
2

Add peanut butter, soy sauce, sesame oil, garlic, ginger, jalapeno and sriracha to blender. Blend on high speed for 30 seconds, adding water as needed to achieve a smooth, creamy consistency. Set aside.

To assemble the West African Good Bowl: in a medium to large mixing bowl, add the peanut sauce to the veggies and Jollof rice mixture. Stir to combine well. In a medium serving bowl, add the rice and veggie mixture and garnish with steamed green beans, carrot and diced mango.

Nutrition Facts

Servings 2


Amount Per Serving
Calories 442
% Daily Value *
Total Fat 10.5g17%

Saturated Fat 1.6g8%
Cholesterol 0mg
Sodium 307mg13%
Potassium 673mg20%
Total Carbohydrate 80g27%

Dietary Fiber 16.5g66%
Sugars 12.4g
Protein 19g38%

Calcium 7.5%
Iron 30%

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