Low Sodium West African Jollof Rice
Discover the vibrant flavors of West Africa with this low sodium Jollof Rice recipe, a lighter twist on the beloved classic. Packed with wholesome ingredients, this dish combines parboiled long-grain rice with a rich tomato-based sauce made from roma tomatoes, red bell peppers, onion, garlic, and fresh ginger. Low-sodium vegetable broth and tomato paste keep the sodium in check without compromising on taste, while aromatic spices like paprika, thyme, and cayenne pepper add a delicious kick. Colorful vegetables like carrots and green beans are stirred in for extra nutrients and texture, making this one-pot meal as nourishing as it is flavorful. Perfect for family dinners or meal prep, this heart-healthy recipe is garnished with fresh parsley for a vibrant finish. Easy to make and irresistibly savory, Low Sodium West African Jollof Rice is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 2 cups parboiled long-grain rice
- 3 cups low-sodium vegetable broth
- 4 medium roma tomatoes
- 2 medium red bell pepper
- 1 large onion
- 4 large garlic cloves
- 1 tablespoon fresh ginger
- 2 tablespoons low-sodium tomato paste
- 2 medium carrots
- 1 cup green beans
- 3 tablespoons coconut oil (or vegetable oil)
- 1 whole bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the parboiled rice under cold water until the water runs clear, then set aside to drain.
Blend the roma tomatoes, red bell peppers, onion, garlic, and ginger into a smooth puree. Set aside.
Heat the coconut oil in a large, heavy-bottomed pot over medium heat.
Add the tomato paste to the pot and sauté for 3-5 minutes, stirring frequently, until it darkens in color.
Pour the blended tomato mixture into the pot. Cook for 10-15 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate.
Add the bay leaf, dried thyme, paprika, cayenne pepper, and black pepper, stirring to combine.
Pour in the low-sodium vegetable broth and 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 with a tight-fitting lid, and cook for 20 minutes.
Dice the carrots and trim the green beans. After the rice has cooked for 20 minutes, stir in the vegetables, cover, and continue cooking for an additional 10 minutes.
Once the rice is tender and has absorbed all the liquid, remove from heat and let it rest, covered, for 5 minutes.
Fluff the rice with a fork and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.5 g | 58% | |
| Saturated Fat | 35.9 g | 180% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 742 mg | 32% | |
| Total Carbohydrate | 199.2 g | 72% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 43.4 g | ||
| Protein | 26.5 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 3468 mg | 74% | |
*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.
