Discover how to make Jollof Rice, a beloved West African dish renowned for its vibrant flavors and rich spices. This easy-to-follow recipe combines tomatoes, onions, and a blend of spices to create a flavorful and aromatic rice dish perfect for any occasion. Learn the secrets to achieving the perfect texture and taste with this traditional Jollof Rice recipe.

Ingredients:

- 2 cups long-grain parboiled rice

- 1/4 cup vegetable oil

- 1 large onion, chopped

- 3 large tomatoes, blended into a puree

- 1 red bell pepper, blended with tomatoes

- 3 cloves garlic, minced

- 1 teaspoon ginger, minced

- 2 tablespoons tomato paste

- 1 teaspoon paprika

- 1 teaspoon dried thyme

- 1 teaspoon curry powder

- 1 teaspoon ground cumin

- 2 cups chicken or vegetable broth

- 1 bay leaf

- 1 teaspoon salt (or to taste)

- 1/2 teaspoon black pepper (or to taste)

- 1 cup frozen peas (optional)

- 1 cup sliced carrots (optional)

Instructions:

Prepare the Rice:

  - Rinse the rice under cold water until the water runs clear. Set aside.

Cook the Base:

  - In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent.

  - Add the minced garlic and ginger, and cook for an additional 1-2 minutes until fragrant.

Add Tomato Mixture:

  - Stir in the blended tomato and red bell pepper mixture. Cook for about 10 minutes, or until the mixture reduces and thickens.

  - Add the tomato paste and cook for another 2 minutes.

Season:

  - Mix in the paprika, dried thyme, curry powder, ground cumin, salt, and black pepper. Stir well to combine.

Cook the Rice:

  - Add the rinsed rice to the pot and stir to coat the rice with the tomato mixture.

  - Pour in the chicken or vegetable broth and add the bay leaf. Bring to a boil.

Simmer:

  - Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.

  - If using, add the frozen peas and sliced carrots during the last 5 minutes of cooking.

Serve:

  - Fluff the rice with a fork and remove the bay leaf before serving.

Enjoy your flavorful Jollof Rice as a main dish or a hearty side to complement your favorite protein!

Nutritional Values:

Long-Grain Parboiled Rice:

 - Calories: 200

 - Carbohydrates: 45g

 - Protein: 4g

 - Fat: 0.4g

 - Fiber: 0.6g

Benefits: Parboiled rice is rich in essential nutrients, including vitamins and minerals. It has a lower glycemic index compared to regular white rice, which helps in better blood sugar control.

Vegetable Oil:

 - Calories: 120

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 14g

 - Fiber: 0g

Benefits: Vegetable oil is a source of essential fatty acids and can help in maintaining healthy skin and cell function. Opt for oils high in unsaturated fats for better health benefits.

Onion:

 - Calories: 45

 - Carbohydrates: 11g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 2g

Benefits: Onions are rich in antioxidants, vitamins C and B6, and fiber. They have anti-inflammatory and immune-boosting properties and can help in maintaining cardiovascular health.

Tomatoes:

 - Calories: ~22

 - Carbohydrates: 5g

 - Protein: 1g

 - Fat: 0.2g

 - Fiber: 1.5g

Benefits: Tomatoes are rich in vitamins C and K, potassium, and antioxidants like lycopene, which can help reduce the risk of chronic diseases and support heart health.

Red Bell Pepper:

 - Calories: 30

 - Carbohydrates: 7g

 - Protein: 1g

 - Fat: 0.3g

 - Fiber: 2g

Benefits: Red bell peppers are high in vitamins A and C, potassium, and antioxidants. They support immune function, skin health, and may reduce the risk of certain cancers.

Garlic:

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

 - Fiber: 0.1g

Benefits: Garlic has strong antibacterial and antiviral properties. It supports heart health, helps in reducing cholesterol levels, and has anti-inflammatory benefits.

Ginger:

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0.1g

 - Fat: 0g

 - Fiber: 0.2g

Benefits: Ginger aids in digestion, reduces nausea, and has anti-inflammatory properties. It can also help in managing blood sugar levels and supporting overall immune function.

Tomato Paste:

 - Calories: 30

 - Carbohydrates: 7g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 1g

Benefits: Tomato paste is concentrated in antioxidants like lycopene and provides a strong flavor without adding extra calories. It supports heart health and can help in reducing inflammation.

Paprika:

 - Calories: 6

 - Carbohydrates: 1g

 - Protein: 0.3g

 - Fat: 0.3g

 - Fiber: 0.5g

Benefits: Paprika contains vitamins A and E, and antioxidants that can help protect cells from damage. It also adds flavor without excess sodium.

Dried Thyme:

 - Calories: 3

 - Carbohydrates: 0.7g

 - Protein: 0.1g

 - Fat: 0g

 - Fiber: 0.4g

Benefits: Thyme has antioxidant and antimicrobial properties. It supports respiratory health and can aid in digestion.

Curry Powder

 - Calories: 20

 - Carbohydrates: 4g

 - Protein: 1g

 - Fat: 0.5g

 - Fiber: 1g

Benefits: Curry powder contains a mix of spices, including turmeric, which has anti-inflammatory and antioxidant properties. It supports digestive health and can improve overall well-being.

Ground Cumin:

 - Calories: 8

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

 - Fiber: 0.5g

Benefits: Cumin aids in digestion and may have antimicrobial properties. It also provides a unique flavor and can help in managing blood sugar levels.

Chicken or Vegetable Broth:

 - Calories:15

 - Carbohydrates: 1g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 0g

Benefits: Broth adds flavor without many calories. It can be a source of minerals and electrolytes, especially if homemade.

Bay Leaf:

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0g

 - Fat: 0g

 - Fiber: 0.5g

Benefits: Bay leaves have antioxidant and digestive benefits. They add flavor and may help in reducing inflammation.

Frozen Peas

 - Calories: 60

 - Carbohydrates: 10g

 - Protein: 4g

 - Fat: 0.5g

 - Fiber: 4g

Benefits: Peas are a good source of plant-based protein, fiber, and vitamins A, C, and K. They support digestive health and may help in maintaining a healthy heart.

Carrots:

 - Calories: 25

 - Carbohydrates: 6g

 - Protein: 0.5g

 - Fat: 0.1g

 - Fiber: 2g

Benefits: Carrots are high in beta-carotene (vitamin A), which supports vision health, immune function, and skin health. They also provide fiber for digestive health.

Incorporating these ingredients into your diet can offer a variety of health benefits while making your Jollof Rice both nutritious and delicious.