Jollof Rice with Carrots
Jollof Rice with Carrots is a vibrant, one-pot West African staple, where rice is simmered in a rich, spiced tomato and pepper base, often with added carrots for extra color and sweetness. It's a celebratory centerpiece at parties and gatherings, with regional variations across Nigeria, Ghana, and Senegal. The dish is known for its deep red hue and complex, savory flavor profile.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, with moderate protein if cooked with meat or fish, and a good source of vitamins A and C from the tomatoes, peppers, and carrots. A typical serving can range from 400 to 600 calories, depending on the amount of oil and added proteins.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 8 g |
| Carbs | 62 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 600 mg |
| Potassium | 350 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Iron | 2.5 mg |
| Calcium | 40 mg |
| Magnesium | 30 mg |
| Phosphorus | 120 mg |
| Niacin (B3) | 3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The 'party jollof' version, cooked over a wood fire, is famously coveted for its distinct smoky flavor, a taste that sparks friendly culinary rivalries between West African nations. Nutritionally, the tomato-based sauce is a great source of lycopene, an antioxidant whose absorption is enhanced by the cooking process.
