Heart-Healthy Jollof Rice

Elevate your dinner table with this vibrant and flavorful Heart-Healthy Jollof Rice, a wholesome twist on the beloved West African classic. Made with nutrient-packed brown rice, heart-friendly olive oil, and an abundance of fresh vegetables like bell peppers, onions, and tomatoes, this recipe is as good for your body as it is for your taste buds. Bold spices like smoked paprika, thyme, and a touch of Scotch bonnet pepper ensure every bite bursts with rich, authentic flavors. The use of low-sodium vegetable broth and salt-free tomato products makes it perfect for those seeking a low-sodium diet without compromising on taste. Ready in just over an hour, this comforting, one-pot meal is perfect for weeknight dinners or meal prep, serving up to six people with ease. Garnished with fresh parsley, it’s a dish that’s as beautiful as it is nourishing!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 cups brown rice
• 2 tablespoons olive oil
• 1 large onion
• 1 large red bell pepper
• 1 large green bell pepper
• 3 units garlic cloves
• 1 inch ginger
• 2 tablespoons salt-free tomato paste
• 2 cups no-salt-added crushed tomatoes
• 3 cups low-sodium vegetable broth
• 1 unit scotch bonnet pepper
• 1 teaspoon thyme
• 2 units bay leaves
• 1 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the brown rice under cold running water until the water runs clear. Drain and set aside.

Step 2

Finely chop the onion. Deseed and dice the red and green bell peppers. Mince the garlic cloves and grate the ginger.

Step 3

Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté for 5 minutes until they become translucent.

Step 4

Add the minced garlic, grated ginger, and diced bell peppers. Cook for another 3-4 minutes until the peppers begin to soften.

Step 5

Stir in the salt-free tomato paste and mix well for about 2 minutes to remove any raw taste from the paste.

Step 6

Pour in the no-salt-added crushed tomatoes and continue to cook for 5 minutes, allowing the mixture to thicken.

Step 7

Add the rinsed brown rice into the pot and stir well to coat each grain with the tomato mixture.

Step 8

Pour in the low-sodium vegetable broth, add the scotch bonnet pepper, thyme, bay leaves, smoked paprika, and black pepper. Stir to combine.

Step 9

Increase the heat to bring the pot to a boil, then reduce to low heat. Cover and let the rice simmer for about 40-45 minutes, or until the rice is cooked and the liquid has been absorbed.

Step 10

Once cooked, remove the scotch bonnet pepper and bay leaves. Fluff the rice with a fork.

Step 11

Garnish with fresh parsley before serving.

Step 12

Serve hot and enjoy your heart-healthy Jollof Rice.

Nutrition Facts

Serving size	2222.9 grams (2222.9g)

Amount per serving	% Daily Value*
Calories	1088

Total Fat 34.50g	44%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 521mg	23%
Total Carbohydrate 175.00g	64%
Dietary Fiber 28.10g	100%
Total Sugars 41.00g
Protein 23.50g	47%

Vitamin D 0IU	0%
Calcium 321mg	25%
Iron 10mg	53%
Potassium 3320mg	71%

*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.

Source of Calories

Fat: 28.1%

Protein: 8.5%

Carbs: 63.4%