Discover the vibrant flavors of West Africa with this traditional Jollof Rice recipe. This popular dish combines fragrant rice with a rich blend of tomatoes, onions, and spices. Perfectly seasoned and often accompanied by tender chicken or fish, Jollof Rice is a delightful and satisfying meal for any occasion. Follow our step-by-step guide to recreate this beloved recipe and experience the taste of West African cuisine at home.
Ingredients:
- 2 cups long-grain parboiled rice
- 1/4 cup vegetable oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 red bell pepper, chopped
- 2 cups canned tomatoes or tomato puree
- 1 teaspoon tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground thyme
- 1 teaspoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon cayenne pepper (optional, for heat)
- 2 cups chicken or vegetable broth
- 1 bay leaf
- 2 cups mixed vegetables (carrots, peas, or green beans)
- 1 pound chicken or fish, cut into pieces
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish (optional)
Instructions:
1. Prepare the Rice:
- Rinse the rice under cold water until the water runs clear. Set aside.
2. Cook the Base:
- In a large pot or Dutch oven, heat the vegetable oil over medium heat.
- Add the chopped onion and cook until soft and translucent, about 5 minutes.
- Stir in the minced garlic and ginger, and cook for another 2 minutes.
3. Add the Vegetables:
- Add the chopped red bell pepper to the pot and cook for another 3 minutes.
- Stir in the canned tomatoes, tomato paste, paprika, thyme, curry powder, cumin, and cayenne pepper. Cook for 5-7 minutes, until the tomato mixture has thickened and the oil starts to separate.
4. Combine and Simmer:
- Add the rinsed rice to the pot and stir to coat the rice with the tomato mixture.
- Pour in the chicken or vegetable broth, add the bay leaf, and bring to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice is tender and the liquid is absorbed.
5. Cook the Protein:
- While the rice is cooking, season the chicken or fish with salt and pepper. Heat a separate pan with a bit of oil over medium heat and cook the chicken or fish until fully cooked and golden brown.
6. Combine and Finish:
- If using mixed vegetables, stir them into the rice during the last 10 minutes of cooking.
- Once the rice is cooked, fluff it with a fork and mix in the cooked chicken or fish.
7. Serve:
- Garnish with fresh cilantro or parsley if desired. Serve hot and enjoy the authentic taste of West Africa!
This Jollof Rice recipe brings together the rich and aromatic flavors of West Africa, making it a perfect dish for family gatherings and special occasions.
Nutritional values
2 cups long-grain parboiled rice
- 130 calories
- 2.5g protein
- 28g carbohydrates
- 0.3g fat
Benefits: Provides energy through carbohydrates, with some essential nutrients like B vitamins and iron.
1/4 cup vegetable oil
- 480 calories
- 0g protein
- 0g carbohydrates
- 56g fat
Benefits: Provides healthy fats for cooking and adds flavor to the dish.
1 large onion, finely chopped
- 60 calories
- 1g protein
- 14g carbohydrates
- 0g fat
Benefits: Adds flavor, rich in antioxidants and vitamins.
3 garlic cloves, minced
- 13 calories
- 0.6g protein
- 3g carbohydrates
- 0g fat
Benefits: Known for its potential immune-boosting and anti-inflammatory properties.
1 tablespoon ginger, minced
- 5 calories
- 0.1g protein
- 1g carbohydrates
- 0g fat
Benefits: Contains gingerol, known for its anti-inflammatory and digestive benefits.
1 red bell pepper, chopped
- 60 calories
- 2g protein
- 14g carbohydrates
- 0g fat
Benefits: High in vitamins A and C, and adds color and sweetness to the dish.
2 cups canned tomatoes or tomato puree
- 30 calories
- 1g protein
- 7g carbohydrates
- 0g fat
Benefits: Rich in vitamins C and K, and antioxidants like lycopene.
1 teaspoon tomato paste
- 10 calories
- 0.5g protein
- 2g carbohydrates
- 0g fat
Benefits: Adds concentrated tomato flavor and additional nutrients.
1 teaspoon paprika
- 6 calories
- 0.2g protein
- 1g carbohydrates
- 0.3g fat
Benefits: Adds color and flavor, and contains antioxidants.
1 teaspoon ground thyme
- 3 calories
- 0.1g protein
- 0.8g carbohydrates
- 0.1g fat
Benefits: Adds flavor and has potential antimicrobial properties.
1 teaspoon curry powder
- 8 calories
- 0.4g protein
- 1g carbohydrates
- 0.5g fat
Benefits: Provides flavor and contains a blend of spices with potential anti-inflammatory benefits.
1 teaspoon ground cumin
- 8 calories
- 0.4g protein
- 1g carbohydrates
- 0.5g fat
Benefits: Adds flavor and aids digestion.
1 teaspoon cayenne pepper (optional, for heat)
- 6 calories
- 0.2g protein
- 1g carbohydrates
- 0.3g fat
Benefits: Adds heat and may boost metabolism.
2 cups chicken or vegetable broth
- 15 calories
- 1g protein
- 1g carbohydrates
- 0.5g fat
Benefits: Adds flavor and some nutrients to the dish.
1 bay leaf
- 5 calories
- 0.1g protein
- 1g carbohydrates
- 0.1g fat
Benefits: Adds aromatic flavor to the dish.
2 cups mixed vegetables (carrots, peas, or green beans)
- 35-50 calories
- 1-3g protein
- 7-10g carbohydrates
- 0-0.5g fat
Benefits: Provides vitamins, minerals, and fiber.
1 pound chicken or fish, cut into pieces
- 165 calories
- 31g protein
- 0g carbohydrates
- 3.6g fat
Benefits: High in protein and essential vitamins.
Nutritional Values (per 100g fish):
- 90-200 calories
- 20-25g protein
- 0g carbohydrates
- 1-10g fat
Benefits: Lean protein, omega-3 fatty acids, and various vitamins.
Salt and pepper to taste
- 0 calories
- 0g protein
- 0g carbohydrates
- 0g fat
Nutritional Values (pepper):
- 6 calories
- 0.2g protein
- 1g carbohydrates
- 0.3g fat
Benefits: Enhances flavor; salt should be used in moderation.
Fresh cilantro or parsley for garnish (optional)
- 4 calories
- 0.4g protein
- 1g carbohydrates
- 0g fat
Benefits: Adds fresh flavor and provides antioxidants and vitamins.
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