Discover the rich and savory flavors of Jollof Rice, a beloved West African dish made with rice, tomatoes, onions, and a blend of spices. This traditional recipe is perfect for family meals or special occasions. Served with crispy fried plantains and tender grilled chicken, this Jollof Rice will become a favorite in your kitchen. Learn how to make this delicious dish step by step!
Ingredients:
- 2 cups long-grain parboiled rice
- 4 large tomatoes, blended
- 1/4 cup tomato paste
- 1 large onion, chopped
- 2 red bell peppers, blended
- 2 cloves garlic, minced
- 1-inch piece ginger, minced
- 2-3 scotch bonnet peppers, chopped (optional for heat)
- 1 teaspoon thyme
- 1 teaspoon curry powder
- 2 bay leaves
- 4 cups chicken or vegetable broth
- Salt and pepper to taste
- 1/4 cup vegetable oil
For the sides:
- Fried plantains
- Grilled chicken
Instructions:
Prepare the rice: Rinse the rice in cold water until the water runs clear. Set aside.
Make the sauce: In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until golden brown. Add the minced garlic, ginger, and scotch bonnet peppers, and sauté for another minute.
Add tomatoes and spices: Pour in the blended tomatoes, tomato paste, and blended bell peppers. Stir in the thyme, curry powder, and bay leaves. Cook the mixture for 15-20 minutes, stirring occasionally, until the sauce thickens and the oil separates.
Cook the rice: Add the rinsed rice to the pot, stirring well to coat the rice with the sauce. Pour in the chicken or vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 25-30 minutes until the rice is cooked and the liquid is absorbed.
Serve: Fluff the Jollof Rice with a fork and adjust seasoning with salt and pepper if needed. Serve with fried plantains and grilled chicken on the side.
Enjoy your delicious Jollof Rice!
Nutritional Values
Long-Grain Parboiled Rice (2 cups)
- Calories: 350 kcal
- Protein: 6-7 grams
- Fat: 0.5 grams
- Carbohydrates: 80 grams
- Fiber: 1-2 grams
Benefits:
- Provides a good source of energy through carbohydrates.
- Parboiling helps retain some nutrients that are lost during milling.
- Long-grain rice tends to be less sticky and has a lighter texture.
Tomatoes (4 large, blended)
- Calories: 18 kcal
- Protein: 0.9 grams
- Fat: 0.2 grams
- Carbohydrates: 3.9 grams
- Fiber: 1.2 grams
Benefits:
- Rich in vitamins A and C, and antioxidants like lycopene.
- Supports heart health and immune function.
Tomato Paste (1/4 cup)
- Calories: 82 kcal
- Protein: 4 grams
- Fat: 0.4 grams
- Carbohydrates: 19 grams
- Fiber: 2.6 grams
Benefits:
- Concentrated source of vitamins and antioxidants.
- Adds a rich, deep flavor to dishes.
Onion (1 large, chopped)
- Calories: 40 kcal
- Protein: 1 gram
- Fat: 0.1 grams
- Carbohydrates: 9 grams
- Fiber: 1.7 grams
Benefits:
- Contains antioxidants and compounds that may reduce inflammation.
- Enhances flavor and adds nutritional value.
Red Bell Peppers (2, blended)
- Calories: 31 kcal
- Protein: 1 gram
- Fat: 0.3 grams
- Carbohydrates: 6 grams
- Fiber: 2.1 grams
Benefits:
- High in vitamins A and C, and antioxidants.
- Supports immune health and skin health.
Garlic (2 cloves, minced)
- Calories: 149 kcal
- Protein: 6.4 grams
- Fat: 0.5 grams
- Carbohydrates: 33 grams
- Fiber: 2.1 grams
Benefits:
- Known for its potential to boost the immune system and reduce inflammation.
- Adds flavor and may help lower blood pressure.
Ginger (1-inch piece, minced)
- Calories: 80 kcal
- Protein: 1.8 grams
- Fat: 0.8 grams
- Carbohydrates: 18 grams
- Fiber: 2 grams
Benefits:
- Known for its anti-inflammatory and digestive benefits.
- Adds flavor and may help with nausea.
Scotch Bonnet Peppers (2-3, chopped, optional)
- Calories: 40 kcal
- Protein: 1 gram
- Fat: 0.4 grams
- Carbohydrates: 9 grams
Benefits:
- Adds heat and flavor to dishes.
- Contains vitamins and antioxidants, supporting metabolism.
Thyme (1 teaspoon)
- Calories: 101 kcal
- Protein: 5.4 grams
- Fat: 1.7 grams
- Carbohydrates: 24 grams
- Fiber: 14 grams
Benefits:
- Contains antioxidants and has antimicrobial properties.
- Enhances flavor and may aid digestion.
Curry Powder (1 teaspoon)
- Calories: 325 kcal
- Protein: 9 grams
- Fat: 17 grams
- Carbohydrates: 50 grams
- Fiber: 14 grams
Benefits:
- Contains spices that may have anti-inflammatory and antioxidant properties.
- Adds a distinctive flavor to dishes.
Bay Leaves (2)
- Calories: 313 kcal
- Protein: 7 grams
- Fat: 8 grams
- Carbohydrates: 75 grams
- Fiber: 26 grams
Benefits:
- Adds aromatic flavor to dishes.
- Contains antioxidants and may aid digestion.
Chicken or Vegetable Broth (4 cups)
- Calories: 10-20 kcal per cup (varies by type)
- Sodium: High sodium content
Benefits:
- Adds depth of flavor to dishes.
- Provides hydration and supports the cooking process.
Salt and Pepper (to taste)
Salt:
- Calories: 0 kcal
- Sodium: High sodium content (about 2,300 mg per teaspoon)
Pepper:
- Calories: 255 kcal per 100 grams
- Protein: 10 grams
- Fat: 3.3 grams
- Carbohydrates: 64 grams
Benefits:
- Salt: Enhances flavor; essential for maintaining fluid balance.
- Pepper: Adds flavor and may have antioxidant properties.
Vegetable Oil (1/4 cup)
- Calories: 240 kcal
- Fat: 28 grams
- Saturated Fat: 3 grams
Benefits:
- Provides healthy fats.
- Used for cooking and adding flavor.
Fried Plantains
- Calories: ~122 kcal
- Protein: 1.3 grams
- Fat: 4 grams
- Carbohydrates: 31 grams
- Fiber: 2.3 grams
Benefits:
- Good source of carbohydrates and dietary fiber.
- Contains vitamins A, C, and B6.
Grilled Chicken
- Calories: 165 kcal
- Protein: 31 grams
- Fat: 3.6 grams
Benefits:
- High in protein for muscle growth and repair.
- Low in fat, especially if skinless.
This information should help you understand the nutritional value and benefits of the ingredients used in your recipes.
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