Heart-Healthy Jollof Rice
Elevate your meal planning with "Heart-Healthy Jollof Rice," a vibrant and wholesome take on the West African classic, designed with your health in mind. This recipe swaps out traditional white rice for nutrient-rich brown rice and uses heart-friendly olive oil, making it a smart choice for those looking to maintain cardiovascular wellness. Packed with layers of flavor from aromatic garlic, ginger, thyme, and smoked paprika, and brightened by no-salt-added crushed tomatoes and colorful bell peppers, this dish is as nourishing as it is delicious. Simmered in low-sodium vegetable broth and infused with the gentle heat of scotch bonnet pepper, it delivers bold, authentic taste without compromising on health. Perfect for sharing, this guilt-free Jollof Rice recipe is finished with a sprinkle of fresh parsley, making it an irresistible centerpiece for any dinner table. Healthy, flavorful, and easy to make—here's your ultimate guide to enjoying Jollof Rice while prioritizing heart health.
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Recipe Information
Ingredients
- 2 cups brown rice
- 2 tablespoons olive oil
- 1 large onion
- 1 large red bell pepper
- 1 large green bell pepper
- 3 units garlic cloves
- 1 inch ginger
- 2 tablespoons salt-free tomato paste
- 2 cups no-salt-added crushed tomatoes
- 3 cups low-sodium vegetable broth
- 1 unit scotch bonnet pepper
- 1 teaspoon thyme
- 2 units bay leaves
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Rinse the brown rice under cold running water until the water runs clear. Drain and set aside.
Finely chop the onion. Deseed and dice the red and green bell peppers. Mince the garlic cloves and grate the ginger.
Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté for 5 minutes until they become translucent.
Add the minced garlic, grated ginger, and diced bell peppers. Cook for another 3-4 minutes until the peppers begin to soften.
Stir in the salt-free tomato paste and mix well for about 2 minutes to remove any raw taste from the paste.
Pour in the no-salt-added crushed tomatoes and continue to cook for 5 minutes, allowing the mixture to thicken.
Add the rinsed brown rice into the pot and stir well to coat each grain with the tomato mixture.
Pour in the low-sodium vegetable broth, add the scotch bonnet pepper, thyme, bay leaves, smoked paprika, and black pepper. Stir to combine.
Increase the heat to bring the pot to a boil, then reduce to low heat. Cover and let the rice simmer for about 40-45 minutes, or until the rice is cooked and the liquid has been absorbed.
Once cooked, remove the scotch bonnet pepper and bay leaves. Fluff the rice with a fork.
Garnish with fresh parsley before serving.
Serve hot and enjoy your heart-healthy Jollof Rice.
Nutrition Facts
Calories |
1088 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 521 mg | 23% | |
| Total Carbohydrate | 175.0 g | 64% | |
| Dietary Fiber | 28.1 g | 100% | |
| Total Sugars | 41.0 g | ||
| Protein | 23.5 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 321 mg | 25% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 3320 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
