Low Sodium Jollof Rice

Low Sodium Jollof Rice is a flavorful and heart-healthy twist on the classic West African dish, perfect for those watching their salt intake without sacrificing taste. This recipe relies on a vibrant medley of fresh, nutrient-packed ingredients like blended tomatoes, red bell pepper, garlic, and ginger, combined with aromatic spices such as thyme, smoked paprika, and a hint of cayenne for just the right amount of heat. Using low-sodium chicken or vegetable broth ensures a rich, savory base while keeping sodium levels in check. The parboiled long-grain rice absorbs all the bold flavors, creating a tender and perfectly textured dish. Ready in under an hour, this one-pot meal is ideal for family dinners or meal prep, and a sprinkle of fresh parsley adds the perfect finishing touch. Whether you're familiar with Jollof Rice or trying it for the first time, this healthier version is sure to become a household favorite.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups long-grain parboiled rice
• 4 cups low-sodium chicken or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 medium red bell pepper, chopped
• 3 tablespoons tomato paste
• 2 cups fresh tomatoes, blended
• 3 garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon thyme
• 2 bay leaves
• 1 teaspoon black pepper
• 1 teaspoon smoked paprika
• 0.5 teaspoon cayenne pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the rice under cold water until the water runs clear to remove excess starch and set aside to drain.

Step 2

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

Step 3

Add the chopped red bell pepper and sauté for another 3 minutes until softened.

Step 4

Stir in the tomato paste, blending it well with the onions and pepper, and cook for 2 minutes.

Step 5

Add the blended fresh tomatoes, minced garlic, and grated ginger. Cook the mixture for about 10 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate from the tomatoes.

Step 6

Season the sauce with thyme, bay leaves, black pepper, smoked paprika, and cayenne pepper. Stir until well combined.

Step 7

Pour in the low-sodium chicken or vegetable broth and bring to a simmer.

Step 8

Add the rinsed rice to the pot, stirring to make sure the rice is evenly distributed in the sauce.

Step 9

Cover the pot with a tight-fitting lid and reduce the heat to low. Let the rice cook for 25-30 minutes, or until it is tender and the liquid is absorbed. Avoid removing the lid while cooking to prevent steam from escaping.

Step 10

Once the rice is cooked, remove from heat and let it sit, covered, for an additional 5 minutes.

Step 11

Fluff the rice with a fork, remove the bay leaves, and sprinkle with the chopped fresh parsley before serving.

Nutrition Facts

Serving size	(2199.4g)

Amount per serving	% Daily Value*
Calories	1060.6

Total Fat 34.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 639.2mg	0%
Total Carbohydrate 164.0g	0%
Dietary Fiber 20.3g	0%
Total Sugars 30.1g
Protein 26.5g	0%

Vitamin D 0IU	0%
Calcium 273.4mg	0%
Iron 13.1mg	0%
Potassium 2676.9mg	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: 28.7%

Protein: 9.9%

Carbs: 61.4%