June 11, 2020

Nigerian Jollof Rice

by Slow Down Company
– vegan – gluten free – oil free –
A deliciously popular rice dish in West African countries like Nigeria, Ghana, Senegal, Cameroon and Liberia. The recipe varies from country to country but the tomato and onion puree base is the same among them all. Though some use this dish as a side, in Nigeria, it is considered the main dish. And for good reason because it has everything you need – grains, vegetables and protein. Traditionally made with goat meat or beef, this variation is vegan-friendly, using black beans as a protein substitute. I like to serve Jollof rice with a side of fried plantains, another African staple.
More African-inspired plant-based recipes:

jollof rice jollof rice

Cooking Essentials:
A blender
A large pot
A strainer

See below for a breakdown of nutritional information and substitutions.

Serves 4

Nigerian Jollof Rice

Yields 9 cups rice

A vegan twist on a classic Nigerian dish.

15 minPrep Time

40 minCook Time

55 minTotal Time

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Ingredients

  • 2 tomatoes, roughly chopped (I used beefsteak tomatoes)
  • 1 small white onion, roughly chopped
  • 1/2 a scotch bonnet pepper or habanero pepper, stem removed (omit for no heat)
  • 2 red bell peppers, diced
  • 1 tsp curry powder
  • 1 tsp sea salt
  • 2 tsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp chili powder (add more for more heat)
  • 1 tsp ground ginger
  • 2 bay leaves
  • 2 1/2 cups uncooked long grain white rice
  • 2-3 cups vegetable stock
  • 1 (15 oz.) can black beans
    • You will also need:
  • A blender
  • A large pot
  • A strainer

Instructions

  1. Add the tomatoes, onion and scotch bonnet pepper to the blender and blend until completely combined. Add in 1/2 of the diced bell peppers and blend again. Set aside the other 1/2 of the bell peppers for now.
  2. Pour the blended puree into your pot and add in the curry powder, sea salt, garlic powder, onion powder, chili powder, ginger and bay leaves. Mix and bring to a boil.
  3. Mix the white rice into the pot and turn heat down to medium-low. Cover with a lid.
  4. Allow the sauce to cook down, about 10 minutes, stirring occasionally.
  5. Using a strainer, rinse black beans until the color runs clear.
  6. Once most of the sauce is cooked down, add in 2 cups of vegetable stock, black beans and the remaining diced bell peppers. Cover and stir occasionally.
  7. Once the vegetable stock cooks down, about 15-20 minutes, check the rice. It should be just slightly al dente. If it's still too hard, add more vegetable stock, 1/2 a cup at a time.
  8. Once the rice is slightly al dente (it should still have some crunch), turn the heat up to medium-high for 3-5 minutes and allow the rice on the bottom of the pot to char for a nice smoky flavor. Turn off the heat and leave the lid on until ready to serve. Remove bay leaves before serving.

Notes

*This recipe makes a family-sized portion of rice, feeds 4-5 people.

*Nutrition label is based on 4 servings (about 2 1/4 cups each).

*All substitutions are listed in the following text.

Nutrition

Nutrition Facts
    Amount Per Serving
  • Calories 593
    • % Daily Value*

  • Total Fat: 1 g 1.54%
  • Saturated Fat: 0 g 0%
  • Cholesterol: 0 mg 0%
  • Sodium: 1146 mg 47.75%
  • Potassium: 407 mg 11.63%
  • Total Carbohydrate: 128 g %
  • Sugar: 5 g
  • Protein: 19 g
  • Vitamin A: 65.04%
  • Calcium: 151 mg 15.1%
  • Iron: 5 mg 27.78%
    • * Percent Daily Values are based on a 2000 calorie diet.


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https://slowdowncompany.com/nigerian-jollof-rice/

For this recipe, you will need:
  • Tomatoes: like cucumbers, tomatoes have a high water content of 94%, making them a good food for hydration and regular bowel movements, but no the most nutritionally-dense. However, one medium red tomato still has 65% of your daily vitamin A, 33% of your daily vitamin C as well as a good source of a few other vitamins and minerals. Substitutions: any medium/large type tomato will work for this recipe.
  • Red bell pepper: low in calories and composed mostly of water, yet just one medium bell pepper has about 160% of your daily vitamin A intake, over 200% of your vitamin C, 27% of your vitamin B6, 14% of your daily folate, 13% of your vitamin E, 2 grams of fiber and much more. Add bell peppers to your salad because vitamin C significantly increases the absorption of iron from leafy greens.
  • White onion: lacks in nutrient density, but don’t take that to mean onions aren’t good for you. Like many vegetables in the allium family, onions contain sulfur compounds, a chemical already present in our bodies. Aside from leaving your eyes with a burning sensation, the sulfur compounds assist in protein synthesis and the building of cell structures. Although onions are good both cooked and raw, raw onions have higher levels of sulfur compounds. Substitutions: any type of onion will work.
  • Scotch bonnet pepper: lacking in vitamins and minerals, but also lacking any sugar, fat and refined carbs. An active chemical compound called capsaicin is responsible for giving the pepper it’s spiciness. Capsaicin can boost metabolism by 4-5% per day, making it easier to lose weight. Substitutions: any hot pepper, like chile or habanero, will also work.
  • Long grain white rice: just one cup has 4.6 grams of protein, 31% of your daily recommended manganese, 27% of your selenium, 26% of your vitamin B3, 19% of your vitamin B6, 12% of your copper, 11% of your vitamin B1 and 10% of your vitamin B5. Long grain rice is the better option for this dish as it’s less starchy and sticky.
  • Vegetable broth (or stock): a great way to get phytochemicals, antioxidants, minerals and anti-inflammatory agents. Substitutions: water.
  • Black beans: not only are black beans loaded with protein, they also contain a large variety of vitamins and minerals, as well as soluble and insoluble fiber – both which decrease your chance of chronic disease and keep you fuller for longer. Just one cup of black beans has 14 grams of protein, 18 grams of fiber, 60% of your daily recommended folate, 37% of your vitamin B1, 50% of your manganese, 40% of your copper, 28% of your omega-3, 29% of your magnesium, 22% of your zinc and much, much more. Substitutions: any type of canned bean will work for this recipe.
  • Curry powder: a mix of Indian spices. Since it is used in such small quantity, there is really no vitamins or minerals, but it is said that curry powder is an anti-inflammatory and can improve heart health and blood sugar levels.
  • Garlic powder: like other members of the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures. Substitutions: you can replace 1 tsp of garlic powder with 2 garlic cloves or 1 tbsp of minced garlic. 
  • Onion powder: contains only trace amounts of vitamins and minerals.
  • Chili powder: the best way to add a kick to your food. With 6 different types of antioxidants, chili powder is another great food used for protecting against free radical damage. Although lacking many nutrients, 1 tsp of chili powder contains 34% of your daily recommended vitamin A. Substitutions: cayenne pepper.
  • Ground ginger: has great anti-inflammatory properties and antioxidants. Adding spices to your meals is a simple way to prevent the risk of heart disease and lower blood sugar levels.
  • Bay leaves: proven to treat migraines and are often used in holistic healthcare. They are an aromatic leaf, but are not meant to be eaten. Don’t forget to remove them before serving.
  • Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.

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