Low Fat West African Jollof Rice

Experience the rich, vibrant flavors of West Africa in a healthier way with this Low Fat West African Jollof Rice recipe. Made with nutrient-packed ingredients like Roma tomatoes, red bell peppers, and fresh ginger, this dish delivers all the comforting, smoky goodness of traditional jollof rice with a lighter twist. By using low-sodium vegetable broth, non-stick cooking spray, and just the right blend of spices—including curry powder, thyme, and smoked paprika—this recipe keeps it low fat without compromising on authenticity. Perfectly cooked parboiled rice absorbs the bold, savory tomato sauce, creating a satisfying dish that’s as wholesome as it is flavorful. Garnish with a sprinkle of fresh parsley for a pop of color and freshness. Ideal for a healthy family dinner or meal prep, this one-pot wonder is ready in under an hour and makes enough to serve four.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Long-grain parboiled rice
• 4 medium Roma tomatoes
• 1 large Red bell pepper
• 1.5 large Onion
• 3 cloves Garlic
• 1 inch Fresh ginger
• 2 tablespoons Tomato paste
• 3.5 cups Vegetable broth (low sodium)
• 2 leaves Bay leaves
• 1 teaspoon Curry powder
• 1 teaspoon Thyme (dried)
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt (optional, to taste)
• 1 as needed Non-stick cooking spray
• 2 tablespoons Fresh parsley (for garnish)

Directions

Step 1

Rinse the rice under cold running water until the water runs clear, then set it aside to drain.

Step 2

Blend the tomatoes, red bell pepper, 1 onion, garlic, and ginger together in a blender until smooth. Set the mixture aside.

Step 3

Finely dice the remaining half onion.

Step 4

Heat a large non-stick pot over medium heat and lightly coat the surface with non-stick cooking spray.

Step 5

Add the diced onion to the pot and sauté for 2-3 minutes until softened.

Step 6

Stir in the tomato paste and cook for another 2 minutes, stirring occasionally to prevent sticking.

Step 7

Pour in the blended tomato mixture and cook for 8-10 minutes, stirring occasionally, until the mixture reduces slightly and darkens in color.

Step 8

Add the vegetable broth, bay leaves, curry powder, thyme, smoked paprika, black pepper, and salt (if using). Bring the mixture to a boil.

Step 9

Stir in the rinsed rice, ensuring it is fully submerged in the liquid. Reduce the heat to low, cover the pot tightly with a lid, and simmer for 25-30 minutes.

Step 10

Check the rice a few times during cooking, stirring gently to prevent burning at the bottom. Add small splashes of hot water if the liquid dries out before the rice is fully cooked.

Step 11

Once the rice is tender and the liquid is absorbed, remove the bay leaves and fluff the rice with a fork.

Step 12

Serve warm, garnished with freshly chopped parsley. Enjoy!

Nutrition Facts

Serving size	(2005.2g)

Amount per serving	% Daily Value*
Calories	812.6

Total Fat 4.0g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2327.8mg	0%
Total Carbohydrate 173.4g	0%
Dietary Fiber 18.5g	0%
Total Sugars 33.7g
Protein 21.9g	0%

Vitamin D 0IU	0%
Calcium 232.3mg	0%
Iron 12.4mg	0%
Potassium 2232.7mg	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: 4.4%

Protein: 10.7%

Carbs: 84.9%