Jollof Rice with Greens
Jollof Rice with Greens is a vibrant, one-pot West African staple where fluffy, tomato-based rice is generously mixed with leafy greens like spinach, kale, or bitterleaf. It's a flavorful staple often cooked with onions, peppers, and a blend of aromatic spices, with variations found across Nigeria, Ghana, and Senegal. The dish is a centerpiece at celebrations and family gatherings, embodying communal joy.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal, providing sustained energy from the rice, while the added greens boost its fiber, vitamin A, vitamin C, and iron content. A typical serving ranges from 350 to 500 calories, depending on the amount of oil and protein additions like chicken or fish.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 55 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 600 mg |
| Potassium | 400 mg |
| Iron | 3 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
| Folate | 80 mcg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Zinc | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Jollof Rice is the subject of a beloved, lighthearted rivalry between West African nations, each claiming the superior version. Nutritionally, the addition of greens transforms it from a simple starch into a more balanced meal, increasing its micronutrient profile without sacrificing its iconic, rich flavor.
