Low Fat Jollof Rice

Savor the vibrant flavors of West Africa with this healthier twist on a classic—Low Fat Jollof Rice. Packed with colorful vegetables like sweet red bell peppers, carrots, and green beans, this dish delivers bold, rich flavors without the extra calories. A blend of fresh tomatoes, fragrant spices, and a touch of olive oil creates a light yet savory base, while long-grain rice is perfectly simmered in reduced-sodium broth for a wholesome meal. This heart-healthy version retains the irresistible smoky essence of traditional Jollof, making it a guilt-free delight for family dinners or meal preps. Garnished with fresh parsley, this one-pot recipe is not only easy to make but also brimming with nutrients—your new favorite comfort food with a healthy twist! Keywords: low fat Jollof rice, healthy Jollof rice recipe, West African rice dish, vegetable-loaded Jollof rice, easy one-pot meals.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups long grain rice
• 2 red bell peppers
• 3 medium tomatoes
• 1 medium onion
• 2 garlic cloves
• 1 inch piece ginger
• 1 carrot
• 1 cup green beans
• 1 tablespoon olive oil
• 3.5 cups reduced-sodium chicken or vegetable broth
• 2 tablespoons tomato paste
• 1 bay leaf
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 1 teaspoon thyme
• 1 teaspoon salt
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the rice under cold water until the water runs clear. This helps to remove excess starch and prevents the rice from becoming too sticky.

Step 2

In a blender, combine the red bell peppers, tomatoes, half of the onion, garlic, and ginger with a splash of water until you get a smooth blend.

Step 3

Chop the remaining half of the onion and dice the carrot.

Step 4

In a large pot, heat the olive oil over medium heat and sauté the chopped onions until translucent, about 3 minutes.

Step 5

Add the blended pepper and tomato mixture into the pot and cook for about 10 minutes, stirring occasionally.

Step 6

Stir in the tomato paste, paprika, cayenne pepper, thyme, and salt. Allow to cook for another 5 minutes.

Step 7

Add the rinsed rice to the pot, stirring thoroughly to coat the rice with the tomato mixture.

Step 8

Pour in the chicken or vegetable broth, add the bay leaf, and bring the mixture to a boil.

Step 9

Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for about 20 minutes, or until the rice is cooked and all the liquid is absorbed.

Step 10

While the rice is cooking, steam the green beans and carrots until tender.

Step 11

Once the rice is cooked, gently stir in the steamed green beans and carrots.

Step 12

Remove the bay leaf, adjust seasoning to taste, and sprinkle with fresh parsley before serving.

Nutrition Facts

Serving size	(2216.3g)

Amount per serving	% Daily Value*
Calories	1873.1

Total Fat 23.0g	0%
Saturated Fat 3.5g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3114.4mg	0%
Total Carbohydrate 373.1g	0%
Dietary Fiber 29.0g	0%
Total Sugars 33.7g
Protein 50.9g	0%

Vitamin D 0IU	0%
Calcium 247.1mg	0%
Iron 14.3mg	0%
Potassium 3163.4mg	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: 10.9%

Protein: 10.7%

Carbs: 78.4%