Jollof is a popular, spicy-hot and richly seasoned beef, rice and bean dish in West Africa.
8 ounces beef stew meat, cut into 1/2-inch cubes
1 tablespoon vegetable oil
1 medium onion, chopped - divided use
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
2 1/2 cups reduced-sodium beef broth
1 cup uncooked rice
2 (15-ounces each) cans black beans or 3 cups cooked dry-packaged black beans, rinsed, drained
1/2 to 1 teaspoon salt
- Cook meat in oil in large pot over medium-high heat until brown on all sides, about 8 minutes. Stir in half the onion, the tomato paste, coriander, cumin and garlic powder. Cook over low heat until onion is tender, about 5 minutes, stirring frequently.
- Process remaining onion, tomatoes and red pepper in food processor until smooth. Stir into beef mixture; stir in broth and heat to boiling. Reduce heat and simmer, covered, 40 minutes.
- Stir in rice, beans and salt; simmer until rice and meat are tender, about 20 minutes longer.
Makes 8 servings (about 1 cup each).
Nuritional Information Per Serving (1/8 of recipe): Calories 269; Fat 4g; % Calories from Fat 15; Potassium 690mg; Carbohydrate 41g; Folate 126mcg; Sodium 645mg; Calcium 55mg; Protein 16g; Dietary Fiber 8g; Cholesterol 18mg
Recipe provided courtesy of The Bean Education & Awareness Network.