West African Jollof Rice
West African Jollof Rice is a vibrant, one-pot rice dish celebrated across the region, particularly in Nigeria, Ghana, and Senegal. Its signature red hue comes from a rich tomato and pepper base, and it's typically cooked with onions, a blend of spices, and often includes vegetables like carrots for added sweetness and texture.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, with moderate fat from the cooking oil and protein often coming from added meat or fish. It provides key nutrients like vitamins A and C from the tomatoes, peppers, and carrots, with a typical serving containing roughly 400-600 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 8 g |
| Carbs | 55 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 |
| Zinc | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Jollof Rice is the subject of a famous and friendly 'Jollof Wars' between West African nations, each claiming their version is the best. Nutritionally, the use of carrots and other vegetables adds fiber and antioxidants to the hearty, comforting base.
