Low Fat West African Jollof Rice
Discover a healthier twist on a beloved classic with this Low Fat West African Jollof Rice recipe. Packed with bold, authentic flavors, this dish features perfectly cooked long-grain parboiled rice simmered in a vibrant blend of Roma tomatoes, red bell pepper, and aromatic spices like smoked paprika, curry powder, and thyme. By using low-sodium vegetable broth and non-stick cooking spray, this version maintains the rich, savory essence of traditional Jollof Rice while being light and low in fat. Ready in just an hour, it’s a one-pot wonder perfect for weeknight dinners or gatherings. Garnished with fresh parsley for a burst of color and flavor, this wholesome dish is sure to be a hit on your table. Perfect for those seeking a nutritious, flavor-packed meal with a taste of West Africa!
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Recipe Information
Ingredients
- 2 cups Long-grain parboiled rice
- 4 medium Roma tomatoes
- 1 large Red bell pepper
- 1.5 large Onion
- 3 cloves Garlic
- 1 inch Fresh ginger
- 2 tablespoons Tomato paste
- 3.5 cups Vegetable broth (low sodium)
- 2 leaves Bay leaves
- 1 teaspoon Curry powder
- 1 teaspoon Thyme (dried)
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt (optional, to taste)
- 1 as needed Non-stick cooking spray
- 2 tablespoons Fresh parsley (for garnish)
Instructions
Rinse the rice under cold running water until the water runs clear, then set it aside to drain.
Blend the tomatoes, red bell pepper, 1 onion, garlic, and ginger together in a blender until smooth. Set the mixture aside.
Finely dice the remaining half onion.
Heat a large non-stick pot over medium heat and lightly coat the surface with non-stick cooking spray.
Add the diced onion to the pot and sauté for 2-3 minutes until softened.
Stir in the tomato paste and cook for another 2 minutes, stirring occasionally to prevent sticking.
Pour in the blended tomato mixture and cook for 8-10 minutes, stirring occasionally, until the mixture reduces slightly and darkens in color.
Add the vegetable broth, bay leaves, curry powder, thyme, smoked paprika, black pepper, and salt (if using). Bring the mixture to a boil.
Stir in the rinsed rice, ensuring it is fully submerged in the liquid. Reduce the heat to low, cover the pot tightly with a lid, and simmer for 25-30 minutes.
Check the rice a few times during cooking, stirring gently to prevent burning at the bottom. Add small splashes of hot water if the liquid dries out before the rice is fully cooked.
Once the rice is tender and the liquid is absorbed, remove the bay leaves and fluff the rice with a fork.
Serve warm, garnished with freshly chopped parsley. Enjoy!
Nutrition Facts
Calories |
813 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2328 mg | 101% | |
| Total Carbohydrate | 173.4 g | 63% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 33.7 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2233 mg | 48% | |
*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.
