Discover the rich flavors of Jollof Rice, a beloved West African dish bursting with tomatoes, onions, and a blend of spices. This vibrant rice recipe pairs perfectly with meat or fish, making it a versatile and delicious addition to any meal. Learn how to make Jollof Rice from scratch with our easy-to-follow recipe and enjoy a taste of West Africa at home.

Ingredients:

- 2 cups long-grain parboiled rice

- 1/4 cup vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 teaspoon grated ginger

- 4 large tomatoes, blended into a puree

- 1 red bell pepper, blended into a puree

- 2 tablespoons tomato paste

- 2 cups chicken or vegetable broth

- 1 teaspoon paprika

- 1 teaspoon ground thyme

- 1 teaspoon curry powder

- 1 teaspoon ground cumin

- 1 bay leaf

- Salt and pepper to taste

- 1 cup frozen peas (optional)

- 1 cup sliced carrots (optional)

- 2 cups cooked meat or fish (optional)

Instructions:

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

Cook the Aromatics: Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes. Add the minced garlic and grated ginger, and cook for another 1-2 minutes.

Make the Sauce: Stir in the tomato paste and cook for a few minutes until it darkens slightly. Add the tomato and red bell pepper purees, and cook for 10 minutes, stirring occasionally.

Season: Add paprika, thyme, curry powder, cumin, and bay leaf. Stir to combine and cook for an additional 2 minutes.

Add Broth and Rice: Pour in the chicken or vegetable broth and bring to a boil. Add the drained rice and stir well. Reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the rice is tender and the liquid is absorbed.

Add Vegetables (Optional): If using peas and carrots, stir them in during the last 10 minutes of cooking.

Finish: Once the rice is cooked, fluff it with a fork and season with salt and pepper to taste. If adding cooked meat or fish, mix them in gently.

Serve: Enjoy Jollof Rice hot, served with additional meat or fish if desired.

This Jollof Rice recipe offers a delightful blend of West African flavors and is perfect for any occasion.

Nutritional Values

Long-Grain Parboiled Rice (2 cups)

   - Calories: 680 kcal

   - Protein: 14g

   - Fat: 1g

   - Carbohydrates: 148g

   - Fiber: 2g

Benefits:

   - Parboiled rice retains more nutrients compared to regular white rice, including vitamins and minerals. It's a good source of energy and provides essential carbohydrates.

Vegetable Oil (1/4 cup)

   - Calories: 480 kcal

   - Fat: 56g

   - Carbohydrates: 0g

   - Protein: 0g

Benefits:

   - Vegetable oil provides healthy fats that are important for energy and cell function. Use in moderation to manage calorie intake.

Large Onion (1)

   - Calories: 60 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 14g

   - Fiber: 3g

Benefits:

   - Onions are rich in antioxidants and have anti-inflammatory properties. They support heart health and boost the immune system.

Garlic (3 cloves)

   - Calories: 13 kcal

   - Protein: 0.6g

   - Fat: 0g

   - Carbohydrates: 3g

   - Fiber: 0.2g

Benefits:

   - Garlic has antimicrobial and anti-inflammatory properties. It supports cardiovascular health and boosts the immune system.

Grated Ginger (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.1g

   - Fat: 0g

   - Carbohydrates: 1g

Benefits:

   - Ginger aids digestion, reduces nausea, and has anti-inflammatory properties.

Tomatoes, Blended into a Puree (4 large)

   - Calories: 88 kcal

   - Protein: 4g

   - Fat: 0g

   - Carbohydrates: 22g

   - Fiber: 6g

Benefits:

   - Tomatoes are high in vitamins C and A, potassium, and antioxidants like lycopene. They support heart health and skin health.

Red Bell Pepper, Blended into a Puree (1)

   - Calories: 50 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 12g

   - Fiber: 2g

Benefits:

   - Red bell peppers are rich in vitamins A and C, antioxidants, and fiber. They support immune function and overall health.

Tomato Paste (2 tablespoons)

   - Calories: 30 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 7g

   - Fiber: 2g

Benefits:

   - Tomato paste adds concentrated flavor and nutrients like lycopene. It supports heart health and adds depth to dishes.

Chicken or Vegetable Broth (2 cups)

   - Calories: 20 kcal (Chicken broth)

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 0g

Benefits:

   - Broth adds flavor and provides some nutrients. It helps keep the dish moist and adds depth to the flavor.

Paprika (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0.3g

   - Carbohydrates: 1g

Benefits:

   - Paprika adds flavor and contains antioxidants, vitamins A and E, which support eye health and the immune system.

Ground Thyme (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0g

   - Carbohydrates: 1g

Benefits:

   - Thyme has antimicrobial and antioxidant properties. It supports digestion and respiratory health.

Curry Powder (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.2g

   - Fat: 0.3g

   - Carbohydrates: 1g

Benefits:

   - Curry powder contains various spices with antioxidant and anti-inflammatory properties. It supports overall health and adds flavor.

Ground Cumin (1 teaspoon)

   - Calories: 8 kcal

   - Protein: 0.4g

   - Fat: 0.5g

   - Carbohydrates: 1g

Benefits:

   - Cumin has antioxidant and digestive properties. It helps with digestion and adds a distinct flavor.

Bay Leaf (1)

   - Calories: 1 kcal

   - Protein: 0g

   - Fat: 0g

   - Carbohydrates: 0.2g

Benefits:

   - Bay leaves add aroma and flavor. They have digestive and anti-inflammatory benefits.

Salt (to taste)

   - Calories: 0 kcal

   - Sodium: Varies based on amount used

Benefits:

   - Salt enhances flavor but should be used in moderation to manage sodium intake and support overall health.

Pepper (to taste)

   - Calories: 2 kcal (1/4 teaspoon)

   - Protein: 0.1g

   - Fat: 0g

   - Carbohydrates: 0.6g

Benefits:

   - Black pepper aids digestion and has antioxidant properties. It enhances the absorption of nutrients.

Frozen Peas (1 cup, optional)

   - Calories: 120 kcal

   - Protein: 8g

   - Fat: 0g

   - Carbohydrates: 22g

   - Fiber: 8g

Benefits:

   - Peas are rich in vitamins A, C, and K, as well as fiber and protein. They support digestion and overall health.

Sliced Carrots (1 cup, optional)

   - Calories: 50 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 12g

   - Fiber: 4g

Benefits:

   - Carrots are high in beta-carotene, which supports eye health and immune function. They also provide fiber and antioxidants.

Cooked Meat or Fish (2 cups, optional)

Meat:

   - Calories: 340 kcal (for beef)

   - Protein: 30g

   - Fat: 22g

   - Carbohydrates: 0g

Fish:

   - Calories: 200 kcal (for salmon)

   - Protein: 22g

   - Fat: 13g

   - Carbohydrates: 0g

Benefits:

   - Meat and fish provide high-quality protein and essential nutrients. They support muscle growth, repair, and overall health.

This combination of ingredients will create a flavorful and nutritious dish, combining rich flavors and various health benefits from a range of vegetables, spices, and optional proteins.