West African Beef Jollof

May 16, 2023May 16, 20230 12
West African Beef Jollof recipe with black beans
in Main

Prep

20 min

Cook

40 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 ounces stew meat
1 tablespoon vegetable oil
1 medium onion , chopped
3 tablespoons tomato paste
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon garlic powder
4 medium tomatoes , quartered
1 tablespoon crushed red pepper flakes
2 1/2 cups beef broth
1 cup rice
2 cans black beans , drained and rinsed
salt

Nutrision Information

Servings Per Recipe
4
Calories
464
Sugar
6g
Fat
12g
West African Beef Jollof is a traditional African dish that is enjoyed by people all over the world. It's a hearty and flavorful dish that is made by cooking a blend of spices, vegetables, and meat in a pot with rice. This dish is often served at celebrations and special occasions as it is a true crowd-pleaser. The addition of black beans to this recipe gives it an extra boost of flavor and nutrition, making it a perfect main dish option for any meal.

Instructions

1.Preheat the oven to 350°F.
2.Heat vegetable oil in a large oven-safe pot or Dutch oven over medium-high heat. Add the chopped onion and cook until softened, about 5 minutes.
3.Add the stew meat and cook until browned on all sides. Stir in the tomato paste, ground coriander, ground cumin, and garlic powder. Continue to cook until fragrant, about 1 minute.
4.Add the quartered tomatoes, crushed red pepper flakes, beef broth, and rice to the pot. Stir until well combined. Bring to a boil, then reduce the heat to low and cover with a tight-fitting lid.
5.Place the pot in the oven and cook for 35-40 minutes.
6.Remove from the oven and stir in the drained and rinsed black beans. Season with salt if desired. Serve hot and enjoy!

PROS

West African Beef Jollof is a delicious and satisfying meal that is perfect for any occasion.
It’s packed with protein, fiber, and essential nutrients, making it a healthy option for those looking to maintain a balanced diet.
Its warm and spicy flavor is sure to satisfy your taste buds and leave you feeling full and satisfied.

CONS

The main con of this dish is that it takes some time to cook.
It can be time-consuming to prep all of the ingredients and cook them in the oven for 35-40 minutes.
It may also not be suitable for those who are looking for a low-carb or low-fat option.

HEALTH & BENEFITS

West African Beef Jollof is a healthy and nutritious meal that is packed with essential vitamins and minerals. It’s high in protein, which helps to support muscle growth and repair. The black beans in this dish are also a great source of fiber, which promotes good digestion and helps to keep you feeling full for longer periods of time. Additionally, the tomatoes in this dish are a great source of vitamin C, which is essential for building a strong immune system.

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