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Naija Jollof Rice
•Origin: Nigeria, West Africa•Prep Time: 20 minutes•Cook Time: 40 minutes•Total Time: 60 minutes•Servings: 6•Difficulty: MediumHealth Benefits
•Heart Health: Brown rice is a good source of fiber, and the dish is packed with vegetables.•Weight Management: A satisfying and flavorful meal that is also low in calories.•Immune Support: A good source of vitamins and minerals from the vegetables and spices.Dietary Categories
•✅ Vegan, Vegetarian, Gluten-free, Dairy-free•❌ NoneNutritional Highlights (per serving)
•Calories: 350•Protein: 8g•Fiber: 8g•Key Nutrients: Lycopene, Vitamin C, Vitamin A
Ingredients (with quantities)
•2 cups brown rice, rinsed•4 large tomatoes, chopped•2 red bell peppers, chopped•1 large onion, chopped•2 scotch bonnet peppers, chopped (optional)•2 cloves garlic, minced•1 inch of ginger, grated•2 tbsp coconut oil•4 cups vegetable broth•1 tsp curry powder•1 tsp dried thyme•2 bay leaves•1 cup mixed vegetables (carrots, peas, corn)•Salt and black pepper to tasteInstructions
1.In a blender, combine the tomatoes, bell peppers, onion, scotch bonnet peppers, garlic, and ginger. Blend until smooth.2.In a large pot or Dutch oven, heat the coconut oil over medium heat. Pour in the blended pepper mixture and cook for 15-20 minutes, until the sauce has thickened and reduced.3.Stir in the curry powder, thyme, and bay leaves. Cook for another 2 minutes.4.Add the rinsed brown rice and stir to coat with the sauce.5.Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover, and simmer for 30-40 minutes, or until the rice is cooked and the liquid is absorbed.6.Stir in the mixed vegetables and continue cooking for an additional 5 minutes.7.Season with salt and pepper to taste. Fluff the rice with a fork and serve hot.Chef’s Healthy Modifications
•Original ingredient → Healthier substitute: Using brown rice instead of white rice increases the fiber content of the dish.•Cooking method change for health: This is a simple and healthy one-pot meal.•Portion/serving suggestions: Serve with a side of grilled chicken or fish, accompanied by a fresh salad.Cultural Context
Jollof rice is a popular West African dish that is enjoyed in many countries, including Nigeria, Ghana, and Senegal. It is a one-pot rice dish that is cooked in a flavorful tomato and pepper sauce. This healthy version is a delicious and nutritious way to enjoy this iconic Nigerian dish.
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