JOLLOF RICE

Fat 19%Carbs 70%Protein 10%
Percent Calories

1 serving of jollof rice contains 331 Calories. The macronutrient breakdown is 70% carbs, 19% fat, and 10% protein. This is a good source of protein (15% of your Daily Value), vitamin a (19% of your Daily Value), and vitamin c (30% of your Daily Value).

Ingredients

Directions

  1. In a frying pan set over a medium–low heat, melt the coconut oil and add the tomato purée, Scotch bonnet, ginger and onion. Fry for 5 minutes until the onion takes on a red hue. Add the chopped tomatoes – there’s no need to blend them but you can do so if you prefer – along with the herbs, spices and salt. Stir well and continue frying for a further 5 minutes until the tomatoes become deep red in colour. Meanwhile, set up the steamer by filling a saucepan with water and bring to the boil. Place the steaming pan on top and bring down the heat to medium–low. Remove the tomatoes from the heat and add the basmati rice. Mix until the rice is well coated, then transfer the mixture to the steaming pan. Spread out evenly and top with the bay leaves. Cover and steam for 30–40 minutes, fluffing the rice with a fork every 10 minutes to make sure it is cooking evenly, until the rice is tender and cooked. Take the steamer off the pan, fluff the rice once more and spoon on to hot plates to serve.

Nutrition Facts

For 1 serving of jollof rice (214g)

NutrientValue%DV
Calories331
Fats7g 9%
Saturated fats6g 30%
Trans fats0g
Cholesterol0mg 0%
Sodium890mg 39%
Carbs60g 22%
Net carbs56g
Fiber4g 14%
Sugar3g
Protein9g
Calcium64mg 6%
Iron3mg 41%
Potassium210mg 4%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene131μg
Caffeine0mg
Choline7mg 1%
Copper0.1mg 10%
Fluoride0.2μg
Folate (B9)14μg 3%
Lycopene1700μg
Magnesium25mg 6%
Manganese3mg 121%
Niacin1mg 6%
Pantothenic acid0.1mg 3%
Phosphorus31mg 4%
Retinol0μg
Riboflavin (B2)0mg 2%
Selenium5μg 8%
Theobromine0mg
Thiamine0mg 2%
Vitamin A IU261IU
Vitamin A171μg 19%
Vitamin B120μg 0%
Vitamin B60.1mg 10%
Vitamin C27mg 30%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E0.3mg 2%
Vitamin K6μg 5%
Zinc0.4mg 4%
Sugars
Sugar3g
Sucrose0.3g
Glucose4g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats6g 30%
Monounsaturated fats0.5g
Polyunsaturated fats0.2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0g
Arginine0.1g
Aspartic acid0.2g
Cystine0g
Glutamic acid0.2g
Glycine0g
Histidine0g
Hydroxyproline0g
Isoleucine0g
Leucine0g
Lysine0g
Methionine0g
Phenylalanine0g
Proline0g
Serine0g
Threonine0g
Tryptophan0g
Tyrosine0g
Valine0g