Discover how to make the perfect Jollof Rice, a beloved West African dish bursting with flavors from tomatoes, onions, and a blend of spices. This easy recipe includes options for adding vegetables, meat, or fish, ensuring a delicious and customizable meal. Perfect for family dinners or special occasions, Jollof Rice is a must-try for any food lover!

Ingredients:

- 2 cups long-grain parboiled rice

- 1/4 cup vegetable oil

- 1 large onion, chopped

- 4 cloves garlic, minced

- 1 tablespoon ginger, minced

- 1 red bell pepper, chopped

- 1 green bell pepper, chopped

- 2 cups tomato sauce or blended tomatoes

- 2 tablespoons tomato paste

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon dried thyme

- 1 teaspoon curry powder

- 1 bay leaf

- 1 cup chicken or vegetable broth

- 1 cup mixed vegetables (carrots, peas, corn, etc.)

- 1 cup cooked chicken, fish, or your choice of protein (optional)

- Salt and pepper to taste

Instructions:

Prepare the Rice: Rinse the rice under cold water until the water runs clear. Drain and set aside.

Cook the Base: Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and ginger, cooking for another 2 minutes until fragrant.

Add Peppers and Tomatoes: Stir in the red and green bell peppers, cooking for another 5 minutes. Add the tomato sauce, tomato paste, paprika, cumin, thyme, curry powder, and bay leaf. Cook for about 10 minutes, stirring occasionally, until the mixture thickens and the oil begins to separate.

Combine and Simmer: Add the rinsed rice to the pot, stirring to coat with the tomato mixture. Pour in the chicken or vegetable broth and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the rice is tender and the liquid is absorbed.

Add Vegetables and Protein: Stir in the mixed vegetables and your choice of protein if using. Cover and cook for an additional 5 minutes, or until the vegetables are tender and the protein is heated through.

6. Season and Serve: Remove the bay leaf, taste the rice, and adjust seasoning with salt and pepper if needed. Fluff the rice with a fork and serve hot.

Enjoy your flavorful Jollof Rice as a standalone dish or paired with your favorite sides!

Nutritional Value:

Long-Grain Parboiled Rice:

 - Calories: 200

 - Carbohydrates: 45g

 - Protein: 4g

 - Fat: 0.4g

 - Fiber: 1g

Benefits:

 - Provides a steady source of energy with high carbohydrates.

 - Low in fat, helping maintain a balanced diet.

 - Parboiling helps retain some vitamins and minerals.

Vegetable Oil:

 - Calories: 120

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: 14g (mainly unsaturated fats)

 - Fiber: 0g

Benefits:

 - Contains essential fatty acids and vitamin E.

 - Adds richness and flavor to dishes.

Onion:

 - Calories: 45

 - Carbohydrates: 11g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 2g

Benefits:

 - Rich in antioxidants like quercetin, which may help reduce inflammation.

 - May help lower blood pressure and improve heart health.

Garlic:

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0g

 - Fat: 0g

 - Fiber: 0g

Benefits:

 - Contains allicin, which may enhance immune function.

 - May reduce inflammation and improve cardiovascular health.

Ginger:

 - Calories: 5

 - Carbohydrates: 1g

 - Protein: 0g

 - Fat: 0g

 - Fiber: 0g

Benefits:

 - Can aid in digestion and reduce nausea.

 - May help reduce inflammation and pain.

Bell Peppers (Red and Green):

 - Calories: 30

 - Carbohydrates: 7g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 2g

Benefits:

 - High in vitamin C, supporting immune function and skin health.

 - Contains antioxidants that help protect cells.

Tomato Sauce:

 - Calories: 30

 - Carbohydrates: 7g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 1g

Benefits:

 - Rich in lycopene, an antioxidant linked to a reduced risk of certain cancers.

 - Provides flavor with minimal calories.

Tomato Paste

 - Calories: 13

 - Carbohydrates: 3g

 - Protein: 0g

 - Fat: 0g

 - Fiber: 0g

Benefits:

 - Adds rich tomato flavor and nutrients in small amounts.

 - Contains concentrated vitamins and minerals from tomatoes.

Spices (Paprika, Cumin, Thyme, Curry Powder):

 - Paprika: 6 calories, 1g carbs

 - Cumin: 8 calories, 1g carbs

 - Thyme: 3 calories, 0.6g carbs

 - Curry Powder: 10 calories, 2g carbs

Benefits:

 - Many spices have antioxidant properties that support overall health.

 - Spices like cumin and thyme can aid digestion.

Chicken or Vegetable Broth:

 - Calories: 10-15

 - Carbohydrates: 1g

 - Protein: 1g

 - Fat: 0g

 - Fiber: 0g

Benefits:

 - Adds flavor with minimal calories.

 - Provides a base for the dish while contributing to fluid intake.

Mixed Vegetables (Carrots, Peas, Corn):

 - Carrots: 50 calories, 12g carbs

 - Peas: 60 calories, 11g carbs

 - Corn: 75 calories, 19g carbs

Benefits:

 - High in vitamins A, C, and various minerals.

 - Contributes to digestive health and satiety.

Cooked Chicken or Fish:

 - Calories: 140

 - Carbohydrates: 0g

 - Protein: 26g

 - Fat: 3g

Benefits:

 - Supports muscle repair and growth with high protein content.

 - Chicken is a lean protein, while fish provides omega-3 fatty acids.

These ingredients collectively make Jollof Rice a flavorful and nutritious dish, offering a variety of health benefits.