West African Tomato Rice
West African Tomato Rice is a vibrant, one-pot staple where long-grain rice is simmered in a rich, savory base of blended tomatoes, onions, and bell peppers. It is a beloved comfort food across the region, often prepared with aromatic spices and sometimes enriched with meat or fish stock for a deeply flavorful, hearty meal.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates for energy, with the tomato and pepper base providing essential vitamins like Vitamin C and antioxidants such as lycopene. Depending on the amount of oil or protein added, a typical serving generally ranges from 350 to 500 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 6 g |
| Carbs | 48 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 15 mg |
| Calcium | 40 mg |
| Magnesium | 35 mg |
| Phosphorus | 90 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a centerpiece of West African hospitality, often served at celebrations and family gatherings, and its preparation varies significantly by country, from the spicy Jollof rice of Nigeria and Ghana to the milder Tomato Rice of Senegal. Nutritionally, the cooking method allows the rice to absorb the nutrients from the tomatoes, making it a flavorful way to incorporate vegetables into a staple grain.
