West African Peanut Bowl with Sweet Potato & Greens

How to Make It

1. 1

   Cook the Brown Rice

   Rinse 300 g brown rice under cold water until the water runs clear. Combine with 600 ml cold water in a medium saucepan. Bring to a boil over high heat, then reduce to the lowest simmer, cover tightly, and cook for 40–45 minutes until all water is absorbed and grains are tender. Remove from heat and rest, covered, for 10 minutes before fluffing with a fork.

   Tip: Brown rice has a lower glycaemic index than white rice, making it a stronger choice for blood sugar management and sustained energy.
2. 2

   Roast the Sweet Potato

   Preheat your oven to 200°C (fan 180°C). Toss the cubed sweet potato with 5 ml of the coconut oil, a pinch of smoked paprika, and a pinch of turmeric. Spread in a single layer on a lined baking tray. Roast for 25–30 minutes, turning once halfway through, until caramelised at the edges and fork-tender.

   Tip: Roasting rather than boiling concentrates the natural sweetness and preserves more of the sweet potato's beta-carotene and fibre content.
3. 3

   Build the Groundnut Sauce Base

   Heat the remaining 10 ml coconut oil in a large, deep pan or Dutch oven over medium heat. Add the diced onion and red bell pepper and cook, stirring occasionally, for 6–8 minutes until softened and beginning to colour. Add the garlic and grated ginger and cook for a further 2 minutes until fragrant. Stir in the cumin, coriander, smoked paprika, cayenne, and turmeric, toasting the spices in the oil for 60 seconds.

   Tip: Toasting the spices in oil before adding liquid activates fat-soluble compounds like curcumin in turmeric, significantly boosting their anti-inflammatory bioavailability.
4. 4

   Simmer the Peanut Sauce

   Add the crushed tomatoes to the pan and stir well to deglaze. Cook for 5 minutes, stirring regularly, until the tomato has thickened slightly. In a small bowl, whisk the peanut butter with 250 ml of the warm vegetable broth until smooth, then pour into the pan along with the remaining 250 ml broth and the soy sauce. Stir everything together and bring to a gentle simmer. Cook uncovered for 12–15 minutes, stirring occasionally, until the sauce has thickened to a creamy, pourable consistency.

   Tip: If the sauce becomes too thick, add broth in small increments. The final consistency should coat the back of a spoon — similar to a classic West African groundnut soup.
5. 5

   Wilt the Greens

   Stir the chopped collard greens or spinach directly into the simmering peanut sauce. Cook for 3–5 minutes for collard greens or 1–2 minutes for spinach, just until wilted and vibrant green. Stir in the fresh lime juice and taste for seasoning. Add a small pinch of salt if needed.

   Tip: Adding lime juice at the end rather than during cooking preserves its vitamin C content, which also enhances the absorption of non-haem iron from the greens.
6. 6

   Assemble the Bowls

   Divide the cooked brown rice evenly among four wide, deep bowls. Ladle a generous portion of the peanut sauce and greens over the rice. Top each bowl with the roasted sweet potato cubes. Finish with a scatter of chopped roasted peanuts, fresh coriander leaves, and sliced spring onions.

   Tip: For meal prep, store the rice, peanut sauce, and roasted sweet potato in separate airtight containers in the fridge for up to 4 days. Reheat the sauce gently with a splash of broth to loosen it.