Holiday Jollof Rice with Whole Grains

Jollof rice can transport you to Nigeria, Ghana, or other west African countries with its warm spices, hearty rice, and tomato and broth-based sauce. This recipe adds a healthy twist with fiber, healthy fats, and antioxidants from whole-grain brown rice, olive oil, low-sodium broth, and a variety of fresh or frozen vegetables as well as canned tomatoes. 

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Traditionally prepared over an open flame, jolla rice is a simple dish that you can make on the stovetop easily from pantry and freezer ingredients. The rice at the bottom of the pot can burn a bit, which gives the dish a smoky flavor. It’s a suitable dish for everyday healthy eating or holiday meals. Store leftovers in the fridge for 2 days, or freeze them for later use.

Varieties and Serving Suggestions:

• For more protein, add 12-24 ounces of grilled shrimp, chicken, or white fish like tilapia. Cook the protein in the pot, then set it aside before adding the onion to the pot. For a plant-based protein source, add 2-3 cups of cooked garbanzo beans or lentils when you add the tomato paste. 
• For a low-carb jolla, use riced cauliflower.
• To make a vegetarian or vegan version, use vegetable broth instead of chicken broth.
• For another gluten-free version, try quinoa instead of brown rice.
• Adding pineapple and plantains provides more nutrients and a tropical flavor.
• For a crunchy texture, try adding toasted, chopped almonds or cashews.
• Add more cayenne pepper or red chili flakes for a spicy kick.
• Serve as a side dish with a lean protein like grilled chicken, fish, or tofu.
• Serve with a fresh green salad or sautéed greens.
• Try topping jolla with avocado slices as a garnish.

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Recipe for Holiday Jollof Rice with Whole Grains

Makes 8 servings (serving size: 1 cup)

Ingredients:

• 2 cups of uncooked brown rice
• 4 cups of low-sodium chicken broth
• 2 tablespoons of olive oil
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 1 red bell pepper, finely chopped
• 1 can (14 oz) of crushed tomatoes
• 2 tablespoons of tomato paste
• 1 teaspoon of smoked paprika
• 1 teaspoon of thyme
• 1 teaspoon of curry powder
• Salt and pepper, to taste
• 1 cup of fresh or frozen mixed vegetables (e.g., peas, carrots, green beans)
• ¼ cup of chopped fresh parsley (for garnish)

Instructions:

1. Rinse the brown rice thoroughly. Cook in the broth according to package instructions. Make sure the rice is tender, but not mushy. Set aside.
2. In a large skillet or pot, heat olive oil over medium heat. Sauté the onion and garlic until fragrant, about 2 to 3 minutes. Add the red bell pepper and cook for another 3 minutes.
3. Stir in the crushed tomatoes,  tomato paste, smoked paprika, thyme, curry powder, salt, and pepper. Let it simmer for 10 to 15 minutes, stirring occasionally.
4. Add the cooked rice to the sauce, mixing well to coat all the grains evenly.
5. Stir in the mixed vegetables and cook for an additional 5 to 7 minutes or until the vegetables are tender.
6. Remove from the heat and sprinkle with fresh parsley.

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Nutrition information: 240 calories; 6 grams of fat; 1 gram of saturated fat; 0 mg of cholesterol; 280 mg of sodium; 42 grams of carbohydrates; 4 grams of sugar; 5 grams of fiber; 5 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES