Jamaican Power Bowl Recipe

Let me tell you, finding a meal that’s both healthy and genuinely exciting for the whole family can feel like searching for a culinary unicorn. We’ve tried countless “power bowls” and “veggie-packed dinners,” some met with polite nods, others with outright vegetable rebellion from the younger members of the household. Then, I stumbled upon this Jamaican Power Bowl recipe, and everything changed. From the first whiff of aromatic jerk spices filling the kitchen to the vibrant colors exploding in our bowls, it was clear this wasn’t just another healthy meal – it was an experience. The beauty of this dish lies in its perfect harmony: spicy jerk butternut squash dances with savory roasted vegetables, creamy stew peas add a comforting touch, and the bright lemon-garlic dressing ties it all together. Even my pickiest eater devoured every last bite, declaring it “the best bowl ever!” Since that first try, this Jamaican Power Bowl has become a regular feature in our meal rotation. It’s not just a meal; it’s a celebration of flavors, textures, and vibrant plant-based goodness that leaves us feeling energized and utterly satisfied. If you’re looking for a way to inject some excitement into your healthy eating routine, look no further. This Jamaican Power Bowl is your ticket to a delicious and nutritious adventure.

Ingredients

This vibrant Jamaican Power Bowl is built on layers of incredible flavors, each component carefully crafted to create a balanced and satisfying meal. Here’s what you’ll need to gather to embark on this culinary journey:

For the Roasted Jerk Butternut Squash:

• 1 small butternut squash (about 1 lb): The star of the show! Butternut squash provides a naturally sweet and creamy base that contrasts beautifully with the spicy jerk seasoning. Look for a squash that feels heavy for its size, indicating it’s ripe and full of flavor. You’ll need to peel and cube it into roughly 1-inch pieces for even roasting.
• 1 tablespoon Extra Virgin Olive Oil: A healthy fat that helps the jerk seasoning adhere to the squash and encourages beautiful caramelization during roasting. Extra virgin olive oil also adds a subtle fruity note.
• 2 tablespoons Homemade Jerk Seasoning: This is where the Jamaican magic happens! Jerk seasoning is a vibrant blend of spices that brings warmth, heat, and depth of flavor. Using homemade allows you to control the spice level and freshness.

Homemade Jerk Seasoning Blend:

• 1 tablespoon Onion Powder: Adds a savory, umami depth to the jerk seasoning.
• 1 tablespoon Garlic Powder: Another essential savory element, garlic powder enhances the overall flavor profile.
• 2 teaspoons Cayenne Pepper: This is your heat source! Cayenne pepper provides a fiery kick that’s characteristic of jerk seasoning. Adjust the amount to your spice preference.
• 2 teaspoons Salt + Black Pepper: Essential for seasoning and balancing the flavors. Freshly ground black pepper is always preferred for its bolder taste.
• 2 teaspoons Dried Thyme: Thyme brings an earthy, slightly minty aroma and flavor that complements the other spices beautifully.
• 2 teaspoons Brown Sugar: A touch of sweetness is crucial in jerk seasoning. Brown sugar not only adds sweetness but also helps with caramelization during roasting and balances the heat.
• 1 teaspoon Ground Allspice: Allspice is a powerhouse spice that adds a warm, complex flavor reminiscent of cloves, nutmeg, and cinnamon. It’s a signature ingredient in jerk seasoning.
• 1 teaspoon Dried Parsley: Parsley provides a fresh, herbaceous note to brighten the spice blend.
• 1 teaspoon Paprika: Paprika adds a mild smoky sweetness and vibrant color to the seasoning. Smoked paprika can be used for an even deeper smoky flavor.
• ½ teaspoon Red Pepper Flakes: Adds another layer of heat and texture to the seasoning.
• ½ teaspoon Ground Cinnamon: Cinnamon brings warmth and a hint of sweetness that beautifully complements the savory spices.
• ½ teaspoon Ground Nutmeg: Nutmeg adds a warm, nutty, and slightly sweet note that enhances the complexity of the jerk seasoning.
• ½ teaspoon Ground Clove: Clove is a potent spice with a warm, sweet, and slightly pungent flavor. A small amount goes a long way in jerk seasoning, adding depth and complexity.
• ¼ teaspoon Ground Cumin: Cumin brings an earthy, warm, and slightly smoky flavor that rounds out the spice blend.

For the Roasted Veggies:

• 2 lbs Baby Yukon Potatoes: Yukon Gold potatoes are creamy, slightly sweet, and hold their shape well when roasted. Baby potatoes are convenient and roast quickly. You can use other potato varieties like red potatoes or fingerling potatoes as well. (See Notes section for potato alternatives)
• 1 lb Brussels Sprouts: Brussels sprouts, when roasted properly, become crispy and slightly nutty with a hint of sweetness. Halving them ensures even cooking and caramelization.
• 8-10 Mini Sweet Peppers: Mini sweet peppers add vibrant color, sweetness, and a gentle crunch to the bowl. Halving them allows them to roast evenly and develop a slightly charred flavor.
• ¼ cup Extra Virgin Olive Oil: Essential for roasting the vegetables, promoting browning and flavor development.
• 1 ½ tablespoons Sea Salt: Sea salt enhances the natural flavors of the vegetables and seasons them perfectly.
• 1 ½ tablespoons Black Pepper: Freshly ground black pepper adds a pungent bite and depth of flavor.
• 1 ½ tablespoons Dried Oregano: Oregano brings a robust, slightly peppery, and earthy flavor that pairs well with roasted vegetables.
• 1 ½ tablespoons Dried Basil: Basil adds a sweet, slightly peppery, and aromatic note that complements the other herbs.
• 1 ½ tablespoons Garlic Powder: Garlic powder enhances the savory notes of the roasted vegetables.
• 1 ½ tablespoons Dried Parsley: Parsley adds a fresh, herbaceous touch to the vegetable seasoning.
• 1 ½ tablespoons Smoked Paprika: Smoked paprika adds a deep smoky flavor and vibrant color to the roasted vegetables, enhancing their overall appeal.
• 1 teaspoon Red Pepper Flakes: Adds a touch of heat to the roasted vegetables, balancing the sweetness and savory notes.

For the Light Stew Peas:

• 1 tablespoon Extra Virgin Olive Oil: Used for sautéing the aromatics and building the base of the stew peas.
• 1 (15 oz) can Kidney Beans, drained and rinsed: Kidney beans provide a creamy texture, protein, and fiber to the stew peas. Draining and rinsing removes excess sodium and canning liquid.
• 1 Carrot, peeled and chopped: Carrot adds sweetness, color, and a subtle earthy note to the stew peas.
• 1 ½ cups Full-Fat Coconut Cream or Milk: Coconut cream or full-fat coconut milk creates a rich, creamy, and slightly sweet broth for the stew peas. Full-fat is recommended for the best flavor and texture.
• 2 tablespoons Organic Vegetable Stock: Vegetable stock adds depth of flavor to the stew peas broth. Choose organic for a cleaner flavor.
• 2 Garlic Cloves, minced: Fresh garlic provides a pungent, aromatic base for the stew peas. Minced garlic releases its flavor quickly during sautéing.
• ½ Red Onion, diced: Red onion adds a slightly sweet and pungent flavor that complements the other aromatics. Dicing ensures even cooking.
• 2 Scotch Bonnet Peppers, left whole!: Scotch bonnet peppers are essential for authentic Jamaican stew peas, providing intense heat and a unique fruity flavor. Leaving them whole allows you to control the spice level – they infuse flavor without making the stew overwhelmingly spicy. Handle with caution and avoid cutting or breaking them open unless you desire extreme heat.
• 1 teaspoon Sea Salt: Seasons the stew peas and enhances the flavors of the other ingredients.
• Pinch of Black Pepper: Adds a subtle pungent note and depth of flavor.
• 1 teaspoon Dried Parsley: Parsley adds a fresh, herbaceous touch to the stew peas.
• 1 teaspoon Dried Thyme: Thyme complements the other spices and adds an earthy, slightly minty flavor.
• ½ teaspoon Smoked Paprika: Smoked paprika adds a subtle smoky depth to the stew peas, enhancing its savory profile.
• ¼ teaspoon Ground Allspice: Allspice echoes the jerk seasoning and adds a warm, complex flavor to the stew peas.

Other Essential Components:

• Cooked Quinoa: Quinoa forms the base of the power bowl, providing a complete protein source, fiber, and nutty flavor. Cook according to package instructions.
• 2 cups Herb Roasted Tomatoes: Roasted tomatoes add sweetness, acidity, and juicy bursts of flavor to the bowl. You can roast your own or use store-bought herb-roasted tomatoes.
• Hass Avocado, peeled and diced: Avocado adds creamy richness, healthy fats, and a smooth texture that contrasts beautifully with the other components. Hass avocados are known for their creamy texture and rich flavor.
• Homemade Dairy-free Lemon Garlic Dressing: A bright and tangy dressing is essential to tie all the flavors together and add a refreshing element to the bowl. A dairy-free lemon garlic dressing is a perfect complement. (Recipe for a simple lemon garlic dressing can be found online or you can use your favorite store-bought version)

Instructions

Creating this Jamaican Power Bowl is a rewarding process, broken down into manageable steps. Follow these instructions to bring this flavorful dish to life:

To Roast the Jerk Butternut Squash: The Foundation of Flavor

1. Preheat and Prepare: Begin by preheating your oven to 400 degrees Fahrenheit (200 degrees Celsius). This ensures the squash roasts evenly and develops a beautiful char. Prepare TWO baking sheets by lining them with parchment paper. Parchment paper prevents sticking and makes cleanup a breeze. Using two baking sheets is crucial for roasting both the squash and vegetables separately, preventing overcrowding and ensuring even cooking and crisping.
2. Spice Up the Squash: In a large bowl, combine the cubed butternut squash, 1 tablespoon of extra virgin olive oil, and 2 tablespoons of homemade jerk seasoning. Gently toss everything together using your hands or a spatula until the squash is evenly coated with the fragrant jerk spice blend. Ensuring each piece is well-coated maximizes flavor in every bite.
3. Roast to Perfection: Spread the jerk-seasoned butternut squash in a single layer on ONE of the prepared baking sheets. Avoid overcrowding, as this will steam the squash instead of roasting it. Bake in the preheated oven for 25-30 minutes, or until the squash is tender when pierced with a fork, charred around the edges, and slightly crispy. The roasting time may vary slightly depending on the size of your squash cubes and your oven. Keep an eye on them and adjust the time as needed.

To Roast the Veggies: A Colorful Medley of Goodness

1. Prepare the Veggies: In the same large bowl (no need to wash it!), add the halved Brussels sprouts, baby Yukon potatoes, and halved mini sweet peppers.
2. Herb and Spice Coating: Drizzle ¼ cup of extra virgin olive oil over the vegetables. Then, add the sea salt, black pepper, dried oregano, dried basil, garlic powder, dried parsley, smoked paprika, and red pepper flakes.
3. Mix and Marinate: Thoroughly mix everything together using your hands or a spatula until all the vegetables are evenly coated with the oil and herb-spice mixture. Massage the seasoning into the vegetables to ensure maximum flavor penetration.
4. Roast to Crispy Tenderness: Spread the seasoned vegetables in a single layer on the SECOND prepared baking sheet, keeping the different types of vegetables somewhat grouped (potatoes together, Brussels sprouts together, peppers together) for even cooking. Bake in the preheated oven for 15-20 minutes, or until the Brussels sprouts and sweet peppers are golden brown, slightly wilted, and crisp-tender. The potatoes should be tender when pierced with a fork. Again, roasting time may vary, so check for doneness and adjust as needed.

To Make the Light Stew Peas: Creamy and Comforting

1. Sauté the Aromatics: Heat 1-2 tablespoons of extra virgin olive oil in a medium 10-inch skillet or pot over medium-high heat. Add the minced garlic, diced red onion, and chopped carrot to the skillet. Sauté for 1-2 minutes, stirring frequently, until the onion becomes slightly translucent and fragrant, and the garlic is aromatic but not browned. Sautéing these aromatics first builds a flavorful base for the stew peas.
2. Spice Infusion: Stir in the dried parsley, dried thyme, smoked paprika, ground allspice, sea salt, and black pepper to the sautéed vegetables. Cook for another 30 seconds, stirring constantly, to allow the spices to bloom and release their aromas.
3. Simmer and Develop Flavor: Add the drained and rinsed kidney beans, organic vegetable stock, and coconut cream or milk to the skillet. Stir everything together to combine. Bring the mixture to a gentle boil over medium-high heat.
4. Scotch Bonnet Infusion (Handle with Care!): Once the stew begins to boil, carefully add the whole scotch bonnet peppers to the skillet. Reduce the heat to low, cover the skillet, and let the stew peas simmer gently for 8-10 minutes. Simmering allows the flavors to meld together and the scotch bonnet peppers to infuse their flavor and subtle heat into the stew without making it overwhelmingly spicy (since they are left whole).
5. Rest and Remove Peppers: After simmering, remove the skillet from the heat. Carefully remove the scotch bonnet peppers from the stew peas using tongs or a slotted spoon and discard them. Taste the stew and adjust seasoning with salt and pepper if needed.

Assembly: Building Your Power Bowl Masterpiece

1. Prepare Your Bowls or Platter: You can assemble individual bowls for each serving or create a large platter for a family-style presentation.
2. Layer the Goodness: Evenly spoon the cooked quinoa into the bottom of each bowl or across the platter.
3. Arrange the Components: Arrange the roasted potatoes, roasted tomatoes, roasted sweet peppers, light stew peas, and roasted jerk butternut squash side-by-side on top of the quinoa. Create visually appealing sections for each component.
4. Garnish and Dress: Top each bowl or platter with diced Hass avocado. Drizzle generously with your homemade dairy-free lemon garlic dressing.
5. Serve and Enjoy! Serve immediately and savor the explosion of flavors and textures in your Jamaican Power Bowl! Bon appétit!

Nutrition Facts (Estimated)

(Per serving, approximate values)

• Serving Size: 1 bowl (approximately ¼ of the recipe)
• Calories: 650-750 kcal (estimated, depending on portion sizes and specific ingredients used)

Key Nutrients (Approximate):

• Protein: 20-25g (from quinoa, kidney beans, and vegetables)
• Fiber: 15-20g (from vegetables, beans, and quinoa)
• Healthy Fats: 30-35g (from avocado, olive oil, and coconut milk)
• Carbohydrates: 80-90g (from quinoa, vegetables, and butternut squash)
• Vitamins & Minerals: Excellent source of Vitamin A, Vitamin C, Potassium, Iron, and various B vitamins.

Please note that these are estimated values and can vary based on specific ingredient brands, portion sizes, and cooking methods. For precise nutritional information, use a nutrition calculator with the specific brands and amounts of ingredients you use.

Preparation Time

• Prep Time: 25 minutes
• Cook Time: 30 minutes
• Total Time: 55 minutes

This recipe is wonderfully efficient, getting a flavorful and nutritious meal on the table in under an hour!

How to Serve Your Jamaican Power Bowl

This versatile Jamaican Power Bowl can be enjoyed in numerous ways. Here are some serving suggestions:

• Warm and Vibrant: Serve immediately after assembling for the most vibrant flavors and textures. The warm roasted vegetables and stew peas create a comforting and satisfying meal.
• Room Temperature for Lunch: Pack the components separately and assemble your power bowl at room temperature for a delicious and healthy lunch on-the-go. The flavors meld beautifully even when not piping hot.
• Cold Bowl Refreshment: Enjoy it cold as a refreshing and hearty salad, especially during warmer months. The roasted vegetables and stew peas are delicious chilled, and the dressing adds a bright zing.
• Family-Style Platter: Present it as a stunning family-style platter for gatherings. Arrange the components artfully on a large platter and let everyone customize their own bowls.
• Individual Bowls for Meal Prep: Portion out the components into individual containers for convenient and healthy meal prep throughout the week. Store the dressing separately and add just before serving.
• Add a Grain Boost: Experiment with different grains as the base. Brown rice, couscous, or even farro would work wonderfully in place of quinoa for a slight variation in texture and flavor.

Additional Tips for Power Bowl Perfection

1. Spice Level Customization: Adjust the amount of cayenne pepper and red pepper flakes in both the jerk seasoning and roasted vegetables to control the spice level to your preference. If you are sensitive to heat, start with less and add more to taste. For those who love extra heat, consider finely dicing a small piece of scotch bonnet pepper (use gloves!) and adding it to the jerk seasoning or stew peas carefully.
2. Make-Ahead Magic: Roast the vegetables and butternut squash, and prepare the stew peas and quinoa ahead of time (up to 2-3 days). Store each component separately in airtight containers in the refrigerator. Assemble the bowls just before serving for a quick and easy meal. This is perfect for busy weeknights or meal prepping.
3. Ingredient Swaps and Substitutions: Feel free to adapt the recipe to your liking and what you have on hand. Sweet potatoes or kabocha squash can be substituted for butternut squash. Broccoli florets, cauliflower, or zucchini can be added to the roasted vegetables. Black beans or chickpeas can be used instead of kidney beans in the stew peas.
4. Herb Roasted Tomato Variations: Get creative with your herb roasted tomatoes! Try adding different herbs like rosemary, thyme, or oregano, or incorporate roasted garlic cloves for extra flavor depth. You can also use cherry tomatoes or grape tomatoes for roasting.
5. Dressing Delights: While the lemon garlic dressing is fantastic, feel free to experiment with other dairy-free dressings. A creamy tahini dressing, a vibrant cilantro-lime dressing, or even a simple balsamic vinaigrette would complement the flavors of the bowl beautifully.

FAQ: Your Jamaican Power Bowl Questions Answered

Q1: Can I make this recipe spicier?

A: Absolutely! If you love heat, you can increase the amount of cayenne pepper and red pepper flakes in the jerk seasoning and roasted vegetables. For a real Jamaican kick, carefully mince a small amount of scotch bonnet pepper (use gloves!) and add it to the jerk seasoning or stew peas. Remember that scotch bonnet peppers are very potent, so start with a tiny amount and taste as you go.

Q2: I don’t have all the spices for the homemade jerk seasoning. Can I use a store-bought blend?

A: Yes, you can substitute with a good quality store-bought Jamaican jerk seasoning. Look for one that is all-natural and low in sodium if possible. Start with 2 tablespoons and adjust to taste. However, homemade jerk seasoning truly elevates the flavor, and it’s worth making if you have the spices on hand.

Q3: Can I make this recipe vegan?

A: Yes, this recipe is already completely vegan! It relies entirely on plant-based ingredients and avoids any animal products. It’s a delicious and naturally vegan meal.

Q4: What can I substitute for quinoa if I don’t have it?

A: If you don’t have quinoa, you can use other grains as a base for your power bowl. Brown rice, couscous, farro, or even barley would all work well. You could also use lentils or roasted sweet potatoes as a grain-free base.

Q5: How long does this Jamaican Power Bowl last in the refrigerator?

A: The individual components of this power bowl (roasted vegetables, jerk butternut squash, stew peas, and quinoa) can be stored separately in airtight containers in the refrigerator for up to 3-4 days. Assemble the bowls just before serving for the best texture and flavor. The dressing should also be stored separately and can last for up to a week in the refrigerator.

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