Heart-Healthy West African Jollof Rice
Discover a nutritious twist on a classic with this Heart-Healthy West African Jollof Rice recipe. Crafted with wholesome brown rice and simmered in a vibrant tomato and bell pepper base, this dish is packed with nutrient-rich vegetables like carrots, green beans, and peas. Key seasonings like curry powder, smoked paprika, and fresh ginger add a delightful depth of flavor, while low-sodium vegetable broth and olive oil keep it light yet satisfying. Perfect for weeknight dinners or meal prep, this one-pot recipe is a healthier take on a beloved West African staple. Serve it as a hearty main or a side dish, and enjoy a flavorful, plant-based meal that’s perfect for heart-conscious eaters.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Low-sodium vegetable broth
- 2 tablespoons Extra virgin olive oil
- 1 large Yellow onion
- 1 large Red bell pepper
- 3 medium Tomatoes
- 2 tablespoons Tomato paste, low-sodium
- 3 small Garlic cloves
- 1 teaspoon Fresh ginger
- 1 teaspoon Paprika
- 1 teaspoon Smoked paprika
- 1 teaspoon Curry powder
- 1 piece Bay leaf
- 0.5 teaspoon Salt
- 1 cup Fresh green beans
- 1 medium Carrot
- 1 cup Frozen peas
- 2 stalks Scallions (green onions)
Instructions
Rinse the brown rice thoroughly under cold water and set it aside.
Blend the tomatoes, red bell pepper, garlic cloves, and ginger into a smooth puree using a blender or food processor.
Heat the extra virgin olive oil in a large, deep skillet or pot over medium heat.
Dice the onion and sauté it in the olive oil until it becomes translucent, about 3-4 minutes.
Add the pureed tomato mixture to the skillet, along with the tomato paste, paprika, smoked paprika, curry powder, and bay leaf. Stir well and let it simmer for 8-10 minutes, stirring occasionally, until the mixture thickens slightly and the raw tomato taste is gone.
Add the rinsed brown rice to the tomato mixture and stir to coat the rice evenly.
Pour in the low-sodium vegetable broth and add the salt. Stir, bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 30 minutes.
Meanwhile, chop the green beans into 1-inch pieces and dice the carrot.
After the rice has been cooking for 30 minutes, add the green beans, diced carrot, and frozen peas to the pot. Stir gently to combine without disrupting the rice too much. Cover and cook for another 15-20 minutes, or until the rice is tender and the vegetables are cooked.
Once the rice is tender and has absorbed the broth, remove the pot from the heat. Sprinkle the finely sliced scallions over the rice and gently fluff everything together with a fork.
Remove the bay leaf before serving. Serve warm as a main dish or paired with additional steamed vegetables or grilled tofu for a heart-healthy meal.
Nutrition Facts
Calories |
1182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2533 mg | 110% | |
| Total Carbohydrate | 194.0 g | 71% | |
| Dietary Fiber | 36.2 g | 129% | |
| Total Sugars | 47.9 g | ||
| Protein | 31.3 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 320 mg | 25% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3600 mg | 77% | |
*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.
