Sugar-Free West African Jollof Rice
Experience the vibrant flavors of Sugar-Free West African Jollof Rice, a wholesome twist on the beloved classic. This recipe combines nutrient-rich ingredients like parboiled long-grain rice, fresh tomatoes, red bell peppers, and Scotch bonnet pepper for an irresistible, smoky, and spiced rice dish that’s free of added sugars. Simmered to perfection with a fragrant blend of thyme, smoked paprika, curry powder, and bay leaves, this healthy Jollof Rice is cooked in a flavorful sugar-free vegetable broth and finished with optional veggies like carrots and green beans for an extra burst of color and nutrition. Ready in just an hour, this easy recipe is perfect as a show-stopping main dish or a hearty side to pair with your favorite proteins. Whether enjoyed on its own or as part of a spread, this one-pot meal delivers authentic taste and healthier indulgence, ideal for family dinners or gatherings.
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Recipe Information
Ingredients
- 2 cups Parboiled long-grain rice
- 2 large Red bell peppers
- 3 medium Tomatoes
- 2 tablespoons Tomato paste (unsweetened)
- 1 large Onion
- 1 whole Scotch bonnet pepper
- 3 large Garlic cloves
- 1 tablespoon Fresh ginger
- 3 cups Vegetable broth (low-sodium, sugar-free)
- 1/4 cup Vegetable oil
- 2 whole Bay leaves
- 1 teaspoon Thyme (dried)
- 1 teaspoon Smoked paprika
- 1 teaspoon Curry powder
- 1 teaspoon Salt
- 1/2 teaspoon Black pepper
- 1 cup Green beans (optional, chopped)
- 1 cup Carrots (optional, diced)
Instructions
Rinse the parboiled rice under cold water to remove excess starch and set it aside.
In a blender, combine the red bell peppers, tomatoes, Scotch bonnet, garlic cloves, fresh ginger, and half of the onion. Blend into a smooth puree and set aside.
Dice the remaining half of the onion.
In a large, heavy-bottomed pot, heat the vegetable oil over medium heat.
Add the diced onion and sauté for 3-5 minutes until softened and translucent.
Stir in the tomato paste and cook for 2 minutes, stirring frequently to prevent burning.
Pour the blended pepper-tomato mixture into the pot and stir well. Add the thyme, smoked paprika, curry powder, salt, and black pepper.
Lower the heat and simmer the mixture uncovered for 10-15 minutes, stirring occasionally, until it thickens and the oil begins to separate from the sauce.
Add the rinsed rice to the pot and stir until the rice is well coated with the sauce.
Stir in the vegetable broth and add the bay leaves. Cover the pot with a tight-fitting lid and cook on low heat for 20-25 minutes.
Check the pot halfway through cooking. If the rice begins to dry out, you can add 1/4 cup of hot water at a time and stir gently.
If using green beans and carrots, stir them into the pot in the last 10 minutes of cooking.
Once the rice is tender and has absorbed all the liquid, turn off the heat and let it sit for 5 minutes, covered, to steam.
Fluff the rice with a fork and remove the bay leaves before serving.
Serve warm as a standalone dish or alongside your favorite protein or salad.
Nutrition Facts
Calories |
1472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.5 g | 74% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 33.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3687 mg | 160% | |
| Total Carbohydrate | 218.6 g | 79% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 54.0 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 374 mg | 29% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3922 mg | 83% | |
*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.
