Low Fat Jollof Rice
Experience the bold flavors of West Africa with this vibrant and healthy Low Fat Jollof Rice, a lighter twist on the classic dish. Made with aromatic spices like thyme, paprika, and a hint of cayenne pepper, this one-pot wonder packs a flavorful punch without compromising on nutrition. Fresh vegetables like red bell peppers, carrots, and green beans add a wholesome touch, while only a tablespoon of olive oil keeps it low in fat. Perfectly cooked long-grain rice is infused with a rich tomato and pepper sauce, simmered in reduced-sodium broth for a guilt-free comfort meal that's big on taste. Whether you're meal prepping, feeding a crowd, or exploring healthier international cuisine, this recipe is a satisfying and nutrient-packed option the whole family will love. Ready in just an hour and brimming with vibrant color and flavor, it's a must-try for Jollof Rice enthusiasts looking for a lighter alternative.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups long grain rice
- 2 red bell peppers
- 3 medium tomatoes
- 1 medium onion
- 2 garlic cloves
- 1 inch piece ginger
- 1 carrot
- 1 cup green beans
- 1 tablespoon olive oil
- 3.5 cups reduced-sodium chicken or vegetable broth
- 2 tablespoons tomato paste
- 1 bay leaf
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 1 teaspoon thyme
- 1 teaspoon salt
- 2 tablespoons fresh parsley
Instructions
Rinse the rice under cold water until the water runs clear. This helps to remove excess starch and prevents the rice from becoming too sticky.
In a blender, combine the red bell peppers, tomatoes, half of the onion, garlic, and ginger with a splash of water until you get a smooth blend.
Chop the remaining half of the onion and dice the carrot.
In a large pot, heat the olive oil over medium heat and sauté the chopped onions until translucent, about 3 minutes.
Add the blended pepper and tomato mixture into the pot and cook for about 10 minutes, stirring occasionally.
Stir in the tomato paste, paprika, cayenne pepper, thyme, and salt. Allow to cook for another 5 minutes.
Add the rinsed rice to the pot, stirring thoroughly to coat the rice with the tomato mixture.
Pour in the chicken or vegetable broth, add the bay leaf, and bring the mixture to a boil.
Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for about 20 minutes, or until the rice is cooked and all the liquid is absorbed.
While the rice is cooking, steam the green beans and carrots until tender.
Once the rice is cooked, gently stir in the steamed green beans and carrots.
Remove the bay leaf, adjust seasoning to taste, and sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3114 mg | 135% | |
| Total Carbohydrate | 373.1 g | 136% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 33.7 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 247 mg | 19% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 3163 mg | 67% | |
*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.
