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West African GoodBowl Scratch123

Yields1 ServingPrep Time20 minsCook Time30 minsTotal Time50 mins

The “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.

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

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

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 0

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.


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