Sugar-Free West African Jollof Rice

Experience the vibrant flavors of **Sugar-Free West African Jollof Rice**, a healthier spin on the beloved West African classic. This recipe combines parboiled long-grain rice with a rich, aromatic base of fresh tomatoes, red bell peppers, Scotch bonnet pepper, and unsweetened tomato paste, delivering a bold and authentic taste without added sugar. Seasoned with thyme, smoked paprika, and curry powder, every spoonful is infused with layers of savory depth. Simmered in low-sodium vegetable broth, the rice absorbs every ounce of flavor while maintaining its perfect texture. Optional additions like green beans and carrots boost nutrients and add a delightful pop of color. Ready in just an hour, this hearty, one-pot dish is perfect as a standalone meal or paired with your favorite protein. Ideal for those seeking sugar-free and wholesome meal options, this Jollof rice brings the essence of West African cuisine to your table.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups Parboiled long-grain rice
• 2 large Red bell peppers
• 3 medium Tomatoes
• 2 tablespoons Tomato paste (unsweetened)
• 1 large Onion
• 1 whole Scotch bonnet pepper
• 3 large Garlic cloves
• 1 tablespoon Fresh ginger
• 3 cups Vegetable broth (low-sodium, sugar-free)
• 1/4 cup Vegetable oil
• 2 whole Bay leaves
• 1 teaspoon Thyme (dried)
• 1 teaspoon Smoked paprika
• 1 teaspoon Curry powder
• 1 teaspoon Salt
• 1/2 teaspoon Black pepper
• 1 cup Green beans (optional, chopped)
• 1 cup Carrots (optional, diced)

Directions

Step 1

Rinse the parboiled rice under cold water to remove excess starch and set it aside.

Step 2

In a blender, combine the red bell peppers, tomatoes, Scotch bonnet, garlic cloves, fresh ginger, and half of the onion. Blend into a smooth puree and set aside.

Step 3

Dice the remaining half of the onion.

Step 4

In a large, heavy-bottomed pot, heat the vegetable oil over medium heat.

Step 5

Add the diced onion and sauté for 3-5 minutes until softened and translucent.

Step 6

Stir in the tomato paste and cook for 2 minutes, stirring frequently to prevent burning.

Step 7

Pour the blended pepper-tomato mixture into the pot and stir well. Add the thyme, smoked paprika, curry powder, salt, and black pepper.

Step 8

Lower the heat and simmer the mixture uncovered for 10-15 minutes, stirring occasionally, until it thickens and the oil begins to separate from the sauce.

Step 9

Add the rinsed rice to the pot and stir until the rice is well coated with the sauce.

Step 10

Stir in the vegetable broth and add the bay leaves. Cover the pot with a tight-fitting lid and cook on low heat for 20-25 minutes.

Step 11

Check the pot halfway through cooking. If the rice begins to dry out, you can add 1/4 cup of hot water at a time and stir gently.

Step 12

If using green beans and carrots, stir them into the pot in the last 10 minutes of cooking.

Step 13

Once the rice is tender and has absorbed all the liquid, turn off the heat and let it sit for 5 minutes, covered, to steam.

Step 14

Fluff the rice with a fork and remove the bay leaves before serving.

Step 15

Serve warm as a standalone dish or alongside your favorite protein or salad.

Nutrition Facts

Serving size	(2586.9g)

Amount per serving	% Daily Value*
Calories	1471.7

Total Fat 57.5g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 33.9g
Cholesterol 0mg	0%
Sodium 3686.7mg	0%
Total Carbohydrate 218.6g	0%
Dietary Fiber 34.8g	0%
Total Sugars 54.0g
Protein 31.2g	0%

Vitamin D 0IU	0%
Calcium 374.5mg	0%
Iron 14.4mg	0%
Potassium 3922.2mg	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: 34.1%

Protein: 8.2%

Carbs: 57.7%