West African Jollof Rice with Beef
West African Jollof Rice with Beef is a vibrant, one-pot rice dish cooked in a rich, spicy tomato and pepper sauce, often featuring tender pieces of beef. It is a beloved staple across West Africa, particularly in Nigeria, Ghana, and Senegal, with each region boasting its own unique variation. The dish is a centerpiece at celebrations, parties, and family gatherings, known for its bold flavors and aromatic blend of spices.
🍽️ Nutrition at a glance
This dish is a well-balanced meal, offering a good mix of carbohydrates from the rice, protein from the beef, and healthy fats from the cooking oil. It is a significant source of vitamins A and C from the tomato base, along with iron and B vitamins from the beef. A typical serving can range from 500 to 700 calories, depending on the portion size and oil content.
Nutrition breakdown
| Calories | 485 kcal |
| Protein | 25 g |
| Carbs | 55 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 450 mg |
| Iron | 4.2 mg |
| Vitamin C | 18 mg |
| Vitamin A | 75 mcg |
| Calcium | 55 mg |
| Magnesium | 65 mg |
| Zinc | 4.5 mg |
| Vitamin B6 | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Jollof rice is the subject of a famous and friendly culinary rivalry between Nigeria and Ghana, with each country passionately claiming to make the superior version. The dish's signature smoky flavor, often referred to as 'party jollof,' is traditionally achieved by allowing the bottom layer of rice to slightly char in the pot, a technique that adds a unique depth and aroma.
