Keto Jollof Rice
Transform your favorite West African dish into a low-carb delight with this irresistible Keto Jollof Rice recipe! Swapping traditional rice for nutrient-packed cauliflower rice, this dish retains all the bold, smoky flavors of classic Jollof while staying keto-friendly. Fresh vegetables like red bell peppers, green beans, and carrots are simmered in a rich, spiced tomato base infused with garlic, ginger, curry powder, and a hint of thyme. A touch of optional Scotch bonnet pepper brings delightful heat, making it a flavorful crowd-pleaser. Quick to prepare in just under an hour, this vibrant and healthy recipe is perfect for meal prep or a nourishing weeknight dinner. Serve up this keto twist on a beloved favorite and savor every guilt-free bite!
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 3 tablespoons Olive oil
- 1 medium, chopped Onion
- 1 medium, chopped Red bell pepper
- 2 large, pureed Tomatoes
- 2 tablespoons Tomato paste
- 3 cloves, minced Garlic
- 1 teaspoon, minced Ginger
- 1 cup Chicken or vegetable broth
- 1 leaf Bay leaf
- 1 teaspoon Curry powder
- 1 teaspoon, dried Thyme
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole, optional Scotch bonnet pepper
- 1 cup, chopped Green beans
- 1 medium, chopped Carrot
Instructions
Begin by preparing the cauliflower rice. Cut the cauliflower into florets and pulse them in a food processor until they resemble rice. Set aside.
In a large pan over medium heat, heat the olive oil. Add the chopped onions and cook until soft and translucent, about 5 minutes.
Add the chopped red bell pepper, minced garlic, and ginger to the pan. Cook for another 2-3 minutes until fragrant.
Stir in the pureed tomatoes and tomato paste. Cook for 5 minutes, allowing the mixture to thicken.
Pour in the chicken or vegetable broth, add the bay leaf, curry powder, thyme, salt, and black pepper. Stir well and bring to a simmer.
If using, add the Scotch bonnet pepper for heat. Allow the sauce to simmer for 10 minutes.
Remove the bay leaf and Scotch bonnet pepper, then add the green beans and carrot. Cook for another 5 minutes.
Stir in the riced cauliflower, ensuring it is well coated in the tomato mixture. Cover and cook for 5-7 minutes over low heat, until the cauliflower is tender.
Adjust seasoning if necessary, remove from heat, and serve hot.
Nutrition Facts
Calories |
227 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.6 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1029 mg | 45% | |
| Total Carbohydrate | 28.4 g | 10% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 13.1 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 1289 mg | 27% | |
*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.
