Heart-Healthy West African Jollof Rice

Experience the vibrant flavors of *Heart-Healthy West African Jollof Rice*, a wholesome twist on the beloved classic. This nourishing recipe swaps traditional white rice for fiber-rich brown rice and uses low-sodium vegetable broth for a lighter yet deeply flavorful base. Bright, aromatic ingredients like fresh tomatoes, red bell pepper, garlic, and ginger are blended into a zesty tomato sauce, spiced with smoked paprika and curry powder for a true taste of West African cuisine. Packed with colorful vegetables like green beans, carrots, and peas, this dish is as nutritious as it is delicious. Perfect as a standalone meal or paired with your favorite plant-based protein, it’s an easy, one-pot recipe that’s both heart-friendly and comforting. Ready in just over an hour, this crowd-pleasing dish is the ultimate balance of healthy and hearty!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 cups Brown rice
• 4 cups Low-sodium vegetable broth
• 2 tablespoons Extra virgin olive oil
• 1 large Yellow onion
• 1 large Red bell pepper
• 3 medium Tomatoes
• 2 tablespoons Tomato paste, low-sodium
• 3 small Garlic cloves
• 1 teaspoon Fresh ginger
• 1 teaspoon Paprika
• 1 teaspoon Smoked paprika
• 1 teaspoon Curry powder
• 1 piece Bay leaf
• 0.5 teaspoon Salt
• 1 cup Fresh green beans
• 1 medium Carrot
• 1 cup Frozen peas
• 2 stalks Scallions (green onions)

Directions

Step 1

Rinse the brown rice thoroughly under cold water and set it aside.

Step 2

Blend the tomatoes, red bell pepper, garlic cloves, and ginger into a smooth puree using a blender or food processor.

Step 3

Heat the extra virgin olive oil in a large, deep skillet or pot over medium heat.

Step 4

Dice the onion and sauté it in the olive oil until it becomes translucent, about 3-4 minutes.

Step 5

Add the pureed tomato mixture to the skillet, along with the tomato paste, paprika, smoked paprika, curry powder, and bay leaf. Stir well and let it simmer for 8-10 minutes, stirring occasionally, until the mixture thickens slightly and the raw tomato taste is gone.

Step 6

Add the rinsed brown rice to the tomato mixture and stir to coat the rice evenly.

Step 7

Pour in the low-sodium vegetable broth and add the salt. Stir, bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 30 minutes.

Step 8

Meanwhile, chop the green beans into 1-inch pieces and dice the carrot.

Step 9

After the rice has been cooking for 30 minutes, add the green beans, diced carrot, and frozen peas to the pot. Stir gently to combine without disrupting the rice too much. Cover and cook for another 15-20 minutes, or until the rice is tender and the vegetables are cooked.

Step 10

Once the rice is tender and has absorbed the broth, remove the pot from the heat. Sprinkle the finely sliced scallions over the rice and gently fluff everything together with a fork.

Step 11

Remove the bay leaf before serving. Serve warm as a main dish or paired with additional steamed vegetables or grilled tofu for a heart-healthy meal.

Nutrition Facts

Serving size	(2491.3g)

Amount per serving	% Daily Value*
Calories	1182.2

Total Fat 35.2g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 2533.3mg	0%
Total Carbohydrate 194.0g	0%
Dietary Fiber 36.2g	0%
Total Sugars 47.9g
Protein 31.3g	0%

Vitamin D 0IU	0%
Calcium 319.9mg	0%
Iron 11.0mg	0%
Potassium 3599.7mg	0%

*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: 26.0%

Protein: 10.3%

Carbs: 63.7%