Keto Jollof Rice

Experience a vibrant twist on a West African classic with Keto Jollof Rice, a low-carb alternative that doesn’t compromise on bold, savory flavors. This keto-friendly recipe swaps traditional rice for riced cauliflower, making it a perfect choice for those seeking a guilt-free yet satisfying meal. Simmered in a rich blend of pureed tomatoes, fragrant spices like curry powder and thyme, and a touch of heat from optional Scotch bonnet pepper, this dish captures the essence of Jollof Rice while staying health-conscious. Packed with nutrient-rich veggies like green beans and carrots, it’s a one-pan masterpiece that’s both wholesome and quick to prepare, ready in under an hour. Ideal for anyone on the ketogenic diet or simply looking to enjoy a lighter take on this beloved dish, Keto Jollof Rice is a flavorful and colorful centerpiece for any meal.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 large head Cauliflower
• 3 tablespoons Olive oil
• 1 medium, chopped Onion
• 1 medium, chopped Red bell pepper
• 2 large, pureed Tomatoes
• 2 tablespoons Tomato paste
• 3 cloves, minced Garlic
• 1 teaspoon, minced Ginger
• 1 cup Chicken or vegetable broth
• 1 leaf Bay leaf
• 1 teaspoon Curry powder
• 1 teaspoon, dried Thyme
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole, optional Scotch bonnet pepper
• 1 cup, chopped Green beans
• 1 medium, chopped Carrot

Directions

Step 1

Begin by preparing the cauliflower rice. Cut the cauliflower into florets and pulse them in a food processor until they resemble rice. Set aside.

Step 2

In a large pan over medium heat, heat the olive oil. Add the chopped onions and cook until soft and translucent, about 5 minutes.

Step 3

Add the chopped red bell pepper, minced garlic, and ginger to the pan. Cook for another 2-3 minutes until fragrant.

Step 4

Stir in the pureed tomatoes and tomato paste. Cook for 5 minutes, allowing the mixture to thicken.

Step 5

Pour in the chicken or vegetable broth, add the bay leaf, curry powder, thyme, salt, and black pepper. Stir well and bring to a simmer.

Step 6

If using, add the Scotch bonnet pepper for heat. Allow the sauce to simmer for 10 minutes.

Step 7

Remove the bay leaf and Scotch bonnet pepper, then add the green beans and carrot. Cook for another 5 minutes.

Step 8

Stir in the riced cauliflower, ensuring it is well coated in the tomato mixture. Cover and cook for 5-7 minutes over low heat, until the cauliflower is tender.

Step 9

Adjust seasoning if necessary, remove from heat, and serve hot.

Nutrition Facts

Serving size	(1919.3g)

Amount per serving	% Daily Value*
Calories	885.0

Total Fat 47.3g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 4194.3mg	0%
Total Carbohydrate 104.1g	0%
Dietary Fiber 33.4g	0%
Total Sugars 47.3g
Protein 28.7g	0%

Vitamin D 0IU	0%
Calcium 405.8mg	0%
Iron 11.1mg	0%
Potassium 4613.5mg	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: 44.5%

Protein: 12.0%

Carbs: 43.5%