West African Jollof Rice with Vegetables
West African Jollof Rice with Vegetables is a vibrant, one-pot rice dish celebrated for its rich, smoky tomato base and aromatic spices. It typically features long-grain rice cooked in a blend of tomatoes, onions, and scotch bonnet peppers, often with added vegetables like carrots, peas, and bell peppers for color and nutrition. This beloved staple originates from West Africa, with passionate culinary debates over its best version between countries like Nigeria, Ghana, and Senegal.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal, providing sustained energy from the rice, while the tomato and vegetable base offers vitamins A and C, potassium, and dietary fiber. A typical serving ranges from 300 to 500 calories, depending on the amount of oil used and any added proteins like chicken or fish.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 6 g |
| Carbs | 58 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 600 mg |
| Potassium | 350 mg |
| Vitamin A | 800 IU |
| Vitamin C | 25 mg |
| Iron | 2.5 mg |
| Calcium | 40 mg |
| Magnesium | 30 mg |
| Phosphorus | 90 mg |
| Folate | 60 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Jollof Rice is a centerpiece of West African celebrations and a symbol of national pride, often sparking friendly 'Jollof wars' over regional authenticity. Nutritionally, the use of tomatoes and peppers provides lycopene and capsaicin, antioxidants that support heart health and metabolism, making it a flavorful way to incorporate vegetables into a hearty meal.
