Jollof Rice with Mixed Vegetables
Jollof Rice with Mixed Vegetables is a vibrant, one-pot rice dish from West Africa, particularly popular in Nigeria, Ghana, and Senegal. It features long-grain rice simmered in a rich, spicy tomato and pepper base, often enhanced with onions, garlic, ginger, and a medley of vegetables like carrots, peas, bell peppers, and green beans. The dish is a staple at celebrations and family meals, known for its deep red color and complex, savory flavor.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, with moderate fat from cooking oil and protein from the vegetables and any added meat or fish. It provides key nutrients like vitamin C from the tomatoes and peppers, potassium, and dietary fiber from the vegetables, with a typical serving containing around 350-450 calories.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 7 g |
| Carbs | 65 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 580 mg |
| Vitamin C | 25 mg |
| Potassium | 380 mg |
| Iron | 2.5 mg |
| Vitamin A | 120 µg |
| Folate | 45 µg |
| Magnesium | 35 mg |
| Phosphorus | 120 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Jollof Rice is at the heart of the famous 'Jollof Wars,' a friendly culinary rivalry between West African nations over whose version is the most authentic and delicious. Nutritionally, the tomato and pepper base is a good source of lycopene, an antioxidant associated with heart health.
