Ghanaian jollof rice

  • Low in lactose

Derived from ingredients – check the package label.

  • Good for lunch
  • Good for dinner

Long-grain rice steamed in a reduced sauce of tomatoes, red pepper, onion and scotch bonnet with curry powder and thyme; a meat-free main dish for 5 portions.

5 servingsFinal yield 1,944 g

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Ingredients

  • 500 gRice, white, long-grain, regular, raw, unenriched
  • 500 gTomatoes, red, ripe, raw, year round average
  • 200 gPeppers, sweet, red, raw
  • 250 gOnions, raw
  • 10 gPeppers, hot chili, red, raw
  • 15 gGarlic, raw
  • 15 gGinger root, raw
  • 70 gTomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)
  • 80 gOil, vegetable, soybean, refined
  • 4 gSpices, curry powder
  • 2 gSpices, thyme, dried
  • 0.6 gSpices, bay leaf not counted – removed
  • 4 gSoup, chicken broth or bouillon, dry
  • 4 gSalt, table
  • 700 gBeverages, water, tap, drinking

Method

  1. Blend tomatoes, red pepper, 150 g onion, scotch bonnet, garlic and ginger into a smooth purée.
  2. Slice the remaining 100 g onion and fry in the oil for 6 minutes at 170 °C. Add tomato paste, curry powder and thyme and fry for 5 minutes, stirring, until the paste darkens.
  3. Pour in the purée, add bay leaves, crumbled bouillon and salt and cook uncovered for 20 minutes until the sauce reduces by about a third and the oil rises to the surface.
  4. Stir the rinsed rice into the sauce with 700 g water and bring to a boil. Cover the pot with foil and a lid and cook on the lowest heat for 30 minutes, stirring once halfway.
  5. Remove from the heat and rest covered for 10 minutes. Remove the bay leaves, fluff the rice and divide into 5 portions.

Recipe tradition

Not yet verified

This recipe has not been checked against a documented culinary reference.

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Nutrition

Calculated from the selected ingredients; not a laboratory measurement.

Whole recipe

Energy
2,899.2 kcal
Protein
50.6 g
Fat
87 g
Total carbohydrate (by difference)
480.6 g
Total dietary fibre (USDA)
27.5 g
Saturated fatty acids
13.8 g
Sodium
2,651.2 mg
Salt (sodium × 2.5)
6.6 g

Per serving

Energy
579.8 kcal
Protein
10.1 g
Fat
17.4 g
Total carbohydrate (by difference)
96.1 g
Total dietary fibre (USDA)
5.5 g
Saturated fatty acids
2.8 g
Sodium
530.2 mg
Salt (sodium × 2.5)
1.3 g

Per 100 g of finished food

Energy
149.1 kcal
Protein
2.6 g
Fat
4.5 g
Total carbohydrate (by difference)
24.7 g
Total dietary fibre (USDA)
1.4 g
Saturated fatty acids
0.71 g
Sodium
136.4 mg
Salt (sodium × 2.5)
0.34 g

Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.

A dash means the value is unknown, not zero.

Calculation limitations

  • Nutrition is a calculated estimate, not a laboratory measurement.
  • The final yield is an editorial estimate.
  • Some ingredient quantities use documented estimates or household-measure assumptions.
  • The number of servings is an editorial estimate (midpoint of the source range or based on the dish type and energy).
  • Some ingredients use a generic food profile; exact product composition may differ.
  • Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
  • Some process effects could not be resolved in this calculation.

Allergens

Contains: Celery

May contain: Gluten, Egg, Soy, Milk, Mustard

Derived from ingredients – check the package label.

Food data sources

  • USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal