West African GoodBowl

Explore new cuisines with this addictively good West African bowl. Made with warming spices, fluffy vegetable-infused jollof rice, crisp string beans, bright mango, and a savory peanut sauce, this bowl will definitely make it into your weekly rotation. Can't do peanuts? Another nut butter or sunflower seed butter works just as well. Dig in!

Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.

Quick Version

Category
Yields1 Serving

Ingredients

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
 1 10-oz. bottle store-bought peanut sauce (such as Whole Foods 365, Trader Joe’s or San-J brand; make sure it’s free from fish or shrimp sauce)

Instructions

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.

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.

From Scratch Version

Ingredients

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

Instructions

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.

Ingredients

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

Directions

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.

West African GoodBowl Scratch123

Ingredients

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
 1 10-oz. bottle store-bought peanut sauce (such as Whole Foods 365, Trader Joe’s or San-J brand; make sure it’s free from fish or shrimp sauce)

Directions

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.

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.

West African GoodBowl

More about Switch4Good

© 2020 Switch4Good
Made with ♥ by Andy Hoooke

Comments

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

More Recipes

Chickpea Scramble with Spinach Strawberry SaladBy andyWake up to a protein-packed breakfast that's a little bit savory and a little bit sweet. The hearty chickpea scramble packs in a ton of flavor and micronutrients while the strawberry spinach salad adds a sweet, fresh balance and plenty of inflammation-fighting antioxidants. Feel great when you walk out the door and for hours after. You can even take the leftovers for lunch!
Sweet Potato Breakfast BowlBy andyThink outside the cereal box and give sweet potatoes for breakfast a try! This bowl will rev your engine and keep you full all day long thanks to its energy-packed carbohydrates and healthy fats. In a hurry? Microwave the sweet potatoes or roast them the night before for a naturally sweet meal you can whip up in minutes.
Scandinavian GoodBowlBy andyYou don't need to visit IKEA for a taste of Scandinavia. This comforting bowl includes the Scandinavian foods we've grown to love—without meat or dairy. Protein-packed lentil balls are nestled atop creamy mashed potatoes and served with a fruity blueberry sauce and hearty gravy. Think of it as a Scandinavian twist on a Thanksgiving meal—that comes together in under an hour! Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
West African GoodBowlBy andyExplore new cuisines with this addictively good West African bowl. Made with warming spices, fluffy vegetable-infused jollof rice, crisp string beans, bright mango, and a savory peanut sauce, this bowl will definitely make it into your weekly rotation. Can't do peanuts? Another nut butter or sunflower seed butter works just as well. Dig in! Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
Asian GoodBowlBy andyWhen you can put together this incredible, nutrient-packed Asian bowl in less than 30 minutes, there's no need for takeout. Chewy soba noodles create the canvas for crisp stir-fried veggies and tofu, tender roasted kabocha squash, and an umami-bomb miso dressing. Chopsticks are optional but highly recommended to enjoy this fantastic meal. Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
Western BBQ GoodBowlBy andyThis hearty bowl is for the meat-and-potatoes-lovers. Of course, this version is made from plants, doesn't require a barbecue, and won't leave you feeling weighed down afterward. Crispy barbecue-marinated tempeh provides protein along with savory baked beans which sit on top of seasoned roasted potatoes and a bright, tangy, dairy-free cabbage slaw. This bowl is sure to be a hit with the pickiest of eaters—adults and children included. Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
Mediterranean GoodBowlBy andyThis bowl is layered with so many flavors and textures, you could easily eat this every night of the week and not get bored. It's loaded with za'atar spiced rice pilaf, fresh arugula salad, bright steamed beets, creamy cucumber tzatziki, and seasoned, crunchy chickpeas. It's a nutrient-dense crowd-pleaser that makes for a perfect weeknight meal. Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
Mediterranean GoodBowl Scratch123By andyThe “neatballs” in this bowl are made from seitan. Seitan is made entirely out of gluten, the main protein in wheat, so it’s a great protein option for vegetarians and vegans. The exact amount of protein in seitan varies, depending on whether other proteins like soy or legume flours were added during production. A 3-ounce serving usually contains between 15 and 21 grams of protein, which is roughly equivalent to animal proteins like chicken or beef.
Latin GoodBowlBy andyLike a kick to your meal? This Latin-inspired GoodBowl brings the heat—along with robust nutrition to keep you fueled throughout your day. You can also turn down the spice level by going light on the jalapeno and chili pepper. Made with "meaty" cauliflower lentil taco filling, fresh romaine, crunchy plantain chips, and cool cashew sour cream, this bowl beats takeout by a long shot! Short on time? Use the Quick Version which relies on a few store-bought staples to speed up the process. If you have a little extra time to spare, jump to the From Scratch version for a completely homemade meal.
Latin GoodBowl Scratch123By andyLike a kick to your meal? This Latin-inspired GoodBowl brings the heat—along with robust nutrition to keep you fueled throughout your day. You can also turn down the spice level by going light on the jalapeno and chili pepper. Made with "meaty" cauliflower lentil taco filling, fresh romaine, crunchy plantain chips, and cool cashew sour cream, this bowl beats takeout by a long shot!