Jollof Rice

West African dish of rice cooked in a flavorful tomato and spice sauce, often served with vegetables and protein.

45
mins
Intermediate

Macros

per serving
Protein
30
g
Carbs
61
g
Fats
24
g
Cals
573
cals

Key Nutrients

Niacin (B3)
Supports DNA repair and skin health.
Vitamin B6
Supports brain function and protein metabolism.
Phosphorus
Supports bone health and energy production.
Selenium
Protects cells from oxidative stress and supports thyroid health.
Iron
Transports oxygen in the blood and supports energy.
Zinc
Boosts immunity and aids muscle repair.
Vitamin C
Boosts immune function and aids collagen production.
Vitamin K
Essential for blood clotting and bone metabolism.
Manganese
Involved in metabolism and bone development.
Luca
Football

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Ingredients

Measurement Type
Metric
Imperial
Serving Size
Conversion Chart
boneless meat, diced
150
g
long-grain parboiled rice, rinsed
75
g
canned tomatoes, chopped
100
g
onion, finely chopped
0.5
garlic cloves, minced
2
ghee
2
tsp
curry powder
0.5
tsp
thyme
0.5
tsp
paprika
0.5
tsp
0.5
tsp
ground cumin
0.5
red bell pepper, finely diced
0.25
scotch bonnet or chilli pepper, finely diced (optional, for heat)
1
tbsp
tomato paste
150
mL
chicken broth

Instructions

Step 1/3

Cook the Beef

  • 150g Boneless Lean Beef
  • 1 tsp Ghee

Heat oil in a pot over medium high heat. Dice skirt steak into pieces and season with salt and pepper and cook until seared on all sides then remove from the pan.

Step 2/3

Make the Base

  • 1 tsp Ghee
  • 1/2 Small Onion
  • 2 Garlic Clove
  • 1/2 Red Bell Pepper
  • 1 tbsp Tomato Paste
  • 1/4 Scotch Bonnet
  • 100g Canned Chopped Tomatoes

In the same pan, add the remaining oil. Sauté the chopped onions and red bell pepper and cook for 3-4 minutes until soft and translucent. Add minced garlic and tomato paste and cook for another minute or so until fragrant. Add the canned tomatoes and scotch bonnet or chili pepper (if using) and cook for another 5 minutes, letting the mixture reduce slightly.

Step 3/3

Combine and Cook

  • 1/2 tsp Dried Thyme
  • 1/2 tsp Paprika
  • 1/2 tsp Curry Powder
  • 1/2 tsp Ground Cumin
  • 75g White Rice
  • 150mL Chicken Broth

Stir in the dried thyme, paprika, curry powder, cumin, salt, and black pepper. Add in washed and rinsed rice and stir to coat with the tomato mixture. Return the cooked beef to the pan and mix well. Pour in the chicken broth and bring to a boil. Then reduce the heat to low and cover the saucepan. Simmer for 15–20 minutes, or until the rice is cooked and the liquid is absorbed. Check occasionally and add more broth or water if needed. Once the rice is cooked, remove it from the heat and let it sit, covered, for about 5 minutes. Fluff the rice with a fork and serve.

Benefits

Great source of Vitamins B12 and minerals like selenium and zinc which are vital for energy metabolism, nerve function, and immune health.

Rich in vitamins A and C as well as loads of antioxidants that help boost the immune system and aid in overall bodily health.

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