West African Jollof Rice with Greens
West African Jollof Rice with Greens is a vibrant, one-pot rice dish originating from the region, where rice is simmered in a flavorful, tomato-based sauce with spices like thyme, curry, and scotch bonnet peppers, often mixed with leafy greens such as spinach or kale for added nutrition and color.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates from the rice, with moderate fat from cooking oil and protein if meat or legumes are added; it provides key nutrients like iron, vitamins A and C from the tomatoes and greens, and a rough calorie count of 400-600 per serving depending on ingredients and portion size.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 7 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 | 90 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Jollof Rice is a centerpiece of West African celebrations and communal meals, sparking friendly debates between countries like Nigeria, Ghana, and Senegal over the 'best' version; nutritionally, the addition of greens boosts its fiber and micronutrient content, making it a hearty yet balanced staple.
