Jollof Rice

Jollof Rice is a vibrant and flavorful West African dish, uniquely adapted with healthy ingredients for a wholesome meal. This one-pot rice dish is bursting with spices, vegetables, and a hint of smokiness, perfect for a cozy dinner.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Tomatoes - 2 medium, diced
• Red bell pepper - 1 medium, diced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 tsp, minced
• Carrot - 1 medium, diced
• Green peas - 1/2 cup
• Olive oil - 1 tbsp
• Curry powder - 1 tsp
• Thyme - 1/2 tsp
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and ginger, and sauté until the onion becomes translucent.
2. Add the diced tomatoes and red bell pepper to the pot, stirring well. Cook for about 5-7 minutes until the mixture thickens.
3. Stir in the curry powder, thyme, bay leaf, salt, and black pepper. Cook for another 2 minutes to release the flavors.
4. Add the brown rice to the pot, stirring to coat it with the tomato mixture. Pour in the vegetable broth and bring to a boil.
5. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30 minutes, or until the rice is tender and the liquid is absorbed.
6. In the last 5 minutes of cooking, add the diced carrot and green peas to the pot, stirring gently to combine.
7. Remove the bay leaf before serving. Fluff the rice with a fork and enjoy your healthy Jollof Rice!

Nutrition

• Calories: 380
• Protein: 10 g
• Carbs: 70 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in fiber, which aids digestion and promotes a feeling of fullness.
• Rich in vitamins and minerals from vegetables, supporting overall health.

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