Nigerian Jollof Rice
West Africa's iconic dish: long-grain rice simmered in a tomato-pepper sauce until vividly red and deeply flavored.
✍️ Veg.Pub EditorialPublished 2026-05-24👁 61 views
Calories
430
kcal
Servings
2
Prep time
45
min
Diet
vegan
🧺 Ingredients
- Long-grain (basmati) rice200g
- Tomatoes3
- Red bell pepper1
- Onion1
- Tomato paste2 tbsp
- Scotch bonnet chili1 · Swap: bird's eye chili
- Curry powder1 tsp
- Dried thyme1/2 tsp
- Bay leaves2
- Ginger-garlic paste1 tbsp
- Vegetable oil3 tbsp
- Vegetable stock300ml
- Saltto taste
👩🍳 Steps
- 1Blend tomatoes, red pepper, part of the onion and the chili into a smooth sauce
- 2Rinse the rice, soak 10 minutes, then drain
- 3Heat oil, saute the remaining onion and ginger-garlic, then add tomato paste and fry until deep red
- 4Pour in the blended sauce, add curry powder, thyme and bay leaves; simmer 10 minutes to reduce
- 5Add the drained rice and stock, stir well and season with salt
- 6Cover and cook on the lowest heat for 20 minutes without lifting the lid, letting the rice absorb the sauce
- 7Rest 5 minutes off the heat, fluff with a fork and serve
📊 Nutrition
| Protein | 8g |
| Iron | 3mg |
| Calcium | 45mg |
| Fiber | 4g |
Introduction
Jollof rice is West Africa's signature national dish; the Nigerian version simmers long-grain rice in a blended sauce of tomato, red pepper and onion until every grain is deeply flavored with a hint of smoky bottom-of-the-pot char. The undisputed centerpiece of celebrations, it is fully vegan here yet just as aromatic and vividly red.
Wellness Benefits
- Tomatoes are rich in lycopene, a beneficial antioxidant
- Chili, ginger and garlic are warming, whetting the appetite and aiding circulation
- Rice supplies ample carbohydrates for sustained energy
- Onion and red pepper add vitamin C and fiber
Nutrition Highlights
- Lycopene becomes more absorbable when cooked with a little oil
- One plate delivers a flavorful mix of staple and vegetables; add beans for extra balance
- A homemade sauce lets you control oil and salt for a lighter result
Tips
- Fry the tomato sauce long enough to reduce and deepen it for authentic flavor
- Cook covered on the lowest heat without lifting the lid so the rice cooks through
- Stir in chickpeas or red kidney beans to boost the protein
Author: Veg.Pub Editorial
Source: 改编自各国传统素食 · License: 原创改编
