Low Carb West African Jollof Rice

Delight in the vibrant flavors of West Africa with this healthy twist on a beloved classic—Low Carb West African Jollof Rice. This recipe swaps traditional rice for nutrient-packed cauliflower rice, offering a guilt-free, low-carb alternative without sacrificing the bold, smoky essence of Jollof. A rich, velvety sauce made from ripe tomatoes, red bell peppers, onions, garlic, and ginger forms the flavorful base, enhanced by aromatic spices like smoked paprika, thyme, and curry powder. Optional Scotch bonnet pepper adds a fiery kick for heat lovers. Simmered to perfection with a splash of stock and finished with a sprinkle of fresh parsley, this dish is a quick and satisfying option, ready in just 40 minutes. Perfect as a light main dish or served alongside your favorite protein, it’s a wholesome way to explore the iconic flavors of West African cuisine.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 cups Cauliflower rice
• 3 medium Tomatoes
• 2 large Red bell peppers
• 1 large Onion
• 3 Garlic cloves
• 1 inch Ginger
• 2 tablespoons Tomato paste
• 1 cup Chicken stock or vegetable stock
• 3 tablespoons Coconut oil or olive oil
• 2 Bay leaves
• 1 teaspoon Thyme (dried)
• 1 teaspoon Smoked paprika
• 1 teaspoon Curry powder
• 1 Scotch bonnet pepper (optional, for heat)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley (for garnish)

Directions

Step 1

Prepare the base by blending the tomatoes, red bell peppers, onion, garlic, ginger, and optional Scotch bonnet pepper in a blender until smooth. Set aside.

Step 2

Heat the coconut oil or olive oil in a large skillet or pot over medium heat.

Step 3

Add the blended mixture to the skillet and cook for 10 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate.

Step 4

Stir in the tomato paste, smoked paprika, curry powder, thyme, salt, and black pepper. Let cook for an additional 3 minutes to bloom the spices.

Step 5

Pour in the chicken stock or vegetable stock along with the bay leaves. Mix well and bring to a simmer.

Step 6

Fold in the cauliflower rice, ensuring it is fully coated in the sauce. Cover the skillet and allow to cook for 7-10 minutes, stirring occasionally, until the cauliflower rice is tender but not mushy.

Step 7

Taste and adjust seasoning if needed. Remove the bay leaves before serving.

Step 8

Garnish with freshly chopped parsley and serve warm as a main dish or alongside a protein of choice.

Nutrition Facts

Serving size	(1730.9g)

Amount per serving	% Daily Value*
Calories	852.1

Total Fat 44.8g	0%
Saturated Fat 34.3g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 4111.5mg	0%
Total Carbohydrate 99.2g	0%
Dietary Fiber 28.9g	0%
Total Sugars 47.9g
Protein 24.1g	0%

Vitamin D 0IU	0%
Calcium 266.8mg	0%
Iron 9.1mg	0%
Potassium 3476.4mg	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: 45.0%

Protein: 10.8%

Carbs: 44.3%