Jollof Rice

Moderate nutritional value

West African rice cooked in a spiced tomato and pepper sauce.

Jollof Rice — photo 1

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.

Macronutrients Distribution

Protein: 3.7g (10.2%)
Fat: 5.6g (15.4%)
Carbs: 27g (74.4%)
Fiber: 1.6g

Basic Nutritional Info

NutrientValueDV
Protein3.7g6.6%
Fat5.6g8.0%
Carbs27g9.0%
Simple Sugars9.45gEstimate
Complex Carbs15.95gEstimate
Fiber1.6g6.4%
Water63g2.5%
Calories1727.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
50

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.96g4.8%
Monounsaturated1.41g5.6%
Polyunsaturated2.9g22.3%
Omega-30.87gEstimate
Omega-62.03gEstimate
Trans0.03g1.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C15.2mg
Vitamin E0.86mg
Selenium6.58mcg

Vitamins

VitaminAmountUnitDV
vitamin A30.9mcg3.4%
vitamin B10.077mg6.4%
vitamin B20.072mg5.5%
vitamin B32.09mg13.1%
vitamin B60.18mg10.6%
vitamin B913.4mcg3.4%
vitamin B120.003mcg0.1%
vitamin C15.2mg16.9%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.862mg5.7%
vitamin K11.4mcg9.5%

Minerals

MineralAmountUnitDV
calcium31mg3.1%
iron0.639mg3.6%
magnesium16.7mg4.2%
phosphorus68.5mg9.8%
potassium232mg8.9%
sodium425mg18.5%
zinc0.449mg4.1%
copper0.13mg14.4%
manganese0.354mg15.4%
selenium6.58mcg12.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 83mg11.9%97%
Isoleucine 134mg9.6%83%
Leucine 249mg9.1%76%
Lysine limiting154mg7.3%60%
Methionine 121mg11.5%98%
Phenylalanine 244mg13.9%111%
Threonine 124mg11.8%92%
Tryptophan 40mg14.3%113%
Valine 178mg9.8%83%

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Main Difficulty: Medium Servings: 8 Total: 80 min

Ingredients

  • Long-grain parboiled rice 500 g
  • Plum tomatoes 400 g
  • Red bell peppers 2 (300 g)
  • Scotch bonnet pepper 1
  • Onions 2 medium (300 g)
  • Vegetable oil 100 ml
  • Tomato paste 70 g
  • Chicken stock 750 ml
  • Stock cubes 2
  • Curry powder 1 tsp
  • Dried thyme 1 tsp
  • Bay leaves 2
  • Salt 1 tsp
  • White pepper to taste
Prep
20 min
Cook
60 min

Instructions

  1. 1

    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.

  2. 2

    Rinse the rice in several changes of water until the water runs almost clear, and drain.

  3. 3

    Heat the oil in a large heavy pot over medium heat and fry the second onion, sliced, for 5 minutes, until soft.

  4. 4

    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.

  5. 5

    Pour in the stock, add the salt and white pepper and bring to a boil, then stir in the rice.

  6. 6

    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.

  7. 7

    Remove the bay leaves, fluff the rice with a fork and serve.