Low Sodium West African Jollof Rice

Experience the vibrant flavors of West Africa with this Low Sodium Jollof Rice—a healthier twist on a beloved classic. Bursting with the rich essence of fresh roma tomatoes, red bell peppers, and fragrant spices like thyme and paprika, this dish delivers all the comforting, savory goodness of traditional Jollof while keeping the sodium levels in check. Using low-sodium vegetable broth and tomato paste, along with nutrient-packed carrots and green beans, this recipe balances bold taste with wholesome ingredients. Perfect as a fragrant side or a satisfying main course, this one-pot wonder is a feast for both the eyes and the palate, finished with a touch of fresh parsley for an herbaceous pop. Whether you're looking to explore African cuisine or need a crowd-pleasing dish with health-conscious flair, this Low Sodium West African Jollof Rice is sure to become a new favorite!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 cups parboiled long-grain rice
• 3 cups low-sodium vegetable broth
• 4 medium roma tomatoes
• 2 medium red bell pepper
• 1 large onion
• 4 large garlic cloves
• 1 tablespoon fresh ginger
• 2 tablespoons low-sodium tomato paste
• 2 medium carrots
• 1 cup green beans
• 3 tablespoons coconut oil (or vegetable oil)
• 1 whole bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

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

Step 2

Blend the roma tomatoes, red bell peppers, onion, garlic, and ginger into a smooth puree. Set aside.

Step 3

Heat the coconut oil in a large, heavy-bottomed pot over medium heat.

Step 4

Add the tomato paste to the pot and sauté for 3-5 minutes, stirring frequently, until it darkens in color.

Step 5

Pour the blended tomato mixture into the pot. Cook for 10-15 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate.

Step 6

Add the bay leaf, dried thyme, paprika, cayenne pepper, and black pepper, stirring to combine.

Step 7

Pour in the low-sodium vegetable broth and bring the mixture to a boil.

Step 8

Stir in the rinsed rice, ensuring it is fully submerged in the liquid. Reduce the heat to low, cover the pot with a tight-fitting lid, and cook for 20 minutes.

Step 9

Dice the carrots and trim the green beans. After the rice has cooked for 20 minutes, stir in the vegetables, cover, and continue cooking for an additional 10 minutes.

Step 10

Once the rice is tender and has absorbed all the liquid, remove from heat and let it rest, covered, for 5 minutes.

Step 11

Fluff the rice with a fork and garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2195.3g)

Amount per serving	% Daily Value*
Calories	1281.1

Total Fat 45.5g	0%
Saturated Fat 35.9g	0%
Polyunsaturated Fat 0.3g
Cholesterol 0mg	0%
Sodium 742.1mg	0%
Total Carbohydrate 199.2g	0%
Dietary Fiber 26.3g	0%
Total Sugars 43.4g
Protein 26.5g	0%

Vitamin D 0IU	0%
Calcium 338.1mg	0%
Iron 11.9mg	0%
Potassium 3468.4mg	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: 31.2%

Protein: 8.1%

Carbs: 60.7%