Low Sodium Jollof Rice
Indulge in the vibrant flavors of West Africa with this low-sodium Jollof Rice, a heart-healthy twist on a beloved classic. This recipe is packed with rich layers of taste from fresh tomatoes, bell peppers, garlic, and a blend of aromatic spices like thyme, smoked paprika, and cayenne. Prepared with low-sodium broth, it’s a wholesome option for anyone looking to reduce their salt intake without compromising on flavor. The dish features tender long-grain parboiled rice simmered to perfection in a savory tomato base, delivering a satisfying and nutritious meal in just an hour. Perfect as a standalone vegetarian option or paired with your favorite protein, this low-sodium spin on Jollof Rice is a must-try for anyone craving a healthy yet deeply comforting dish!
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Recipe Information
Ingredients
- 2 cups long-grain parboiled rice
- 4 cups low-sodium chicken or vegetable broth
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 medium red bell pepper, chopped
- 3 tablespoons tomato paste
- 2 cups fresh tomatoes, blended
- 3 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon thyme
- 2 bay leaves
- 1 teaspoon black pepper
- 1 teaspoon smoked paprika
- 0.5 teaspoon cayenne pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the rice under cold water until the water runs clear to remove excess starch and set aside to drain.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes.
Add the chopped red bell pepper and sauté for another 3 minutes until softened.
Stir in the tomato paste, blending it well with the onions and pepper, and cook for 2 minutes.
Add the blended fresh tomatoes, minced garlic, and grated ginger. Cook the mixture for about 10 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate from the tomatoes.
Season the sauce with thyme, bay leaves, black pepper, smoked paprika, and cayenne pepper. Stir until well combined.
Pour in the low-sodium chicken or vegetable broth and bring to a simmer.
Add the rinsed rice to the pot, stirring to make sure the rice is evenly distributed in the sauce.
Cover the pot with a tight-fitting lid and reduce the heat to low. Let the rice cook for 25-30 minutes, or until it is tender and the liquid is absorbed. Avoid removing the lid while cooking to prevent steam from escaping.
Once the rice is cooked, remove from heat and let it sit, covered, for an additional 5 minutes.
Fluff the rice with a fork, remove the bay leaves, and sprinkle with the chopped fresh parsley before serving.
Nutrition Facts
Calories |
1061 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 639 mg | 28% | |
| Total Carbohydrate | 164.0 g | 60% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 30.1 g | ||
| Protein | 26.5 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2677 mg | 57% | |
*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.
