Moderate nutritional value
West African rice cooked in a spiced tomato and pepper sauce.
Jollof rice is a West African one-pot dish of long-grain rice cooked in a fried base of blended tomatoes, red peppers, scotch bonnet and onion with tomato paste, thyme, curry powder and stock. A 250 g serving has about 430 kcal, mostly from white rice, with 14 g of fat from the cooking oil and only 9 g of protein. Grilled chicken, fish or beans on the side add the protein it lacks.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.7g | 6.6% |
| Fat | 5.6g | 8.0% |
| Carbs | 27g | 9.0% |
| Simple Sugars | 9.45g | Estimate |
| Complex Carbs | 15.95g | Estimate |
| Fiber | 1.6g | 6.4% |
| Water | 63g | 2.5% |
| Calories | 172 | 7.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.96 | g | 4.8% |
| Monounsaturated | 1.41 | g | 5.6% |
| Polyunsaturated | 2.9 | g | 22.3% |
| Omega-3 | 0.87 | g | Estimate |
| Omega-6 | 2.03 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 15.2 | mg |
| Vitamin E | 0.86 | mg |
| Selenium | 6.58 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 30.9 | mcg | 3.4% |
| vitamin B1 | 0.077 | mg | 6.4% |
| vitamin B2 | 0.072 | mg | 5.5% |
| vitamin B3 | 2.09 | mg | 13.1% |
| vitamin B6 | 0.18 | mg | 10.6% |
| vitamin B9 | 13.4 | mcg | 3.4% |
| vitamin B12 | 0.003 | mcg | 0.1% |
| vitamin C | 15.2 | mg | 16.9% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.862 | mg | 5.7% |
| vitamin K | 11.4 | mcg | 9.5% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 31 | mg | 3.1% |
| iron | 0.639 | mg | 3.6% |
| magnesium | 16.7 | mg | 4.2% |
| phosphorus | 68.5 | mg | 9.8% |
| potassium | 232 | mg | 8.9% |
| sodium | 425 | mg | 18.5% |
| zinc | 0.449 | mg | 4.1% |
| copper | 0.13 | mg | 14.4% |
| manganese | 0.354 | mg | 15.4% |
| selenium | 6.58 | mcg | 12.0% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 83 | mg | 11.9% | 97% |
| Isoleucine | 134 | mg | 9.6% | 83% |
| Leucine | 249 | mg | 9.1% | 76% |
| Lysine limiting | 154 | mg | 7.3% | 60% |
| Methionine | 121 | mg | 11.5% | 98% |
| Phenylalanine | 244 | mg | 13.9% | 111% |
| Threonine | 124 | mg | 11.8% | 92% |
| Tryptophan | 40 | mg | 14.3% | 113% |
| Valine | 178 | mg | 9.8% | 83% |
Values per 100 g
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Blend the tomatoes, bell peppers, scotch bonnet and 1 onion until smooth, then boil the puree in a saucepan for 15-20 minutes, until reduced by about a third.
Rinse the rice in several changes of water until the water runs almost clear, and drain.
Heat the oil in a large heavy pot over medium heat and fry the second onion, sliced, for 5 minutes, until soft.
Stir in the tomato paste and fry for 5 minutes, until it darkens. Add the reduced puree, curry powder, thyme, bay leaves and crumbled stock cubes and fry for 10 minutes, stirring, until the oil rises to the top.
Pour in the stock, add the salt and white pepper and bring to a boil, then stir in the rice.
Cover the pot tightly with foil and the lid and cook over low heat for 30-35 minutes, stirring once halfway, until the liquid is absorbed and the rice is tender.
Remove the bay leaves, fluff the rice with a fork and serve.