Name: jollof rice
Prep time: 15 min
Cook time: 180 min
Total time: 195 min
Yield: 20
Ingredients: ¼ cup Olive oil; 2 medium Onions; 3 clove Garlic; 3 slices Ginger root; 2 servings Chopped tomatoes; 1 can Tuna; 1 pepper Red peppers; 1 ½ tbsp Salt; 1 tbsp Pepper; 1 tbsp, ground Cumin; 1 tbsp, leaves Oregano; 1 tbsp Garlic powder; 1 tbsp, ground Cardamom; 1 tbsp Turmeric; 1 tbsp Coriander seed; 1 tbsp Cloves; 2 servings Tomato Puree Tube; 1 serving Passata

1 serving of jollof rice contains 70 Calories The macronutrient breakdown is 32% carbs, 47% fat, and 21% protein. This has a relatively low calorie density, with 109 Calories per 100g.

Makes: 20 servings
Prep Time: 15 minutes
Cook Time: 180 minutes

Ingredients

Original Recipe
Scaled to 1 serving

Olive oil
Salad or cooking

¼ cup or 54g
Onions
Raw

2 medium or 220g
Garlic
Raw

3 clove or 9g
Ginger root
Raw

3 slices or 7g
Chopped tomatoes
Canned - Tesco

2 servings or 400g
Tuna
Fish, light, canned in oil, drained solids

1 can or 171g
Red peppers
Hot chili, raw

1 pepper or 45g
Salt
Table

1 ½ tbsp or 27g
Pepper
Spices, black

1 tbsp or 6g
Cumin
Spices, cumin seed

1 tbsp, ground or 9g
Oregano
Spices, dried

1 tbsp, leaves or 3g
Garlic powder
Spices

1 tbsp or 10g
Cardamom
Spices

1 tbsp, ground or 6g
Turmeric
Spices, ground

1 tbsp or 7g
Coriander seed
Spices

1 tbsp or 5g
Cloves
Spices, ground

1 tbsp or 7g
Tomato Puree Tube
Tom Puree - Tesco

2 servings or 200g
Passata
Tomato Cooking Base - Woolworths

1 serving or 100g

Amount Unit

Nutrition Facts

For 1 serving of jollof rice (64g)

Nutrient	Value	%DV
Calories	70
Fats	4g	5%
Saturated fats	1g	3%
Trans fats	0g
Cholesterol	2mg	1%
Sodium	572mg	25%
Carbs	6g	2%
Net carbs	4g
Fiber	1g	4%
Sugar	1g
Protein	4g

Calcium	19mg	2%
Iron	1mg	11%
Potassium	81mg	2%
Vitamin D	1μg	4%
Vitamins and Minerals
Alpha carotene	1μg
Beta carotene	18μg
Caffeine	0mg
Choline	4mg	1%
Copper	0mg	4%
Fluoride	3μg
Folate (B9)	4μg	1%
Lycopene	0.1μg
Magnesium	11mg	3%
Manganese	0.4mg	19%
Niacin	1mg	7%
Pantothenic acid	0.1mg	1%
Phosphorus	39mg	6%
Retinol	2μg
Riboflavin (B2)	0mg	1%
Selenium	7μg	13%
Theobromine	0mg
Thiamine	0mg	1%
Vitamin A IU	39IU
Vitamin A	4μg	0.4%
Vitamin B12	0.2μg	8%
Vitamin B6	0mg	3%
Vitamin C	4mg	5%
Vitamin D IU	23IU
Vitamin D2	0μg
Vitamin D3	1μg
Vitamin E	1mg	4%
Vitamin K	8μg	6%
Zinc	0.2mg	2%
Sugars
Sugar	1g
Sucrose	0.1g
Glucose	1g
Fructose	0.1g
Lactose	0g
Maltose	0g
Galactose	0g
Starch	0g
Fats
Saturated fats	1g	3%
Monounsaturated fats	2g
Polyunsaturated fats	1g
Trans fats	0g
Fatty Acids
Total omega 3	0g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	0.1g
Arginine	0.2g
Aspartic acid	0.3g
Cystine	0g
Glutamic acid	0.4g
Glycine	0.1g
Histidine	0.1g
Hydroxyproline	0g
Isoleucine	0.1g
Leucine	0.2g
Lysine	0.2g
Methionine	0.1g
Phenylalanine	0.1g
Proline	0.1g
Serine	0.1g
Threonine	0.1g
Tryptophan	0g
Tyrosine	0.1g
Valine	0.1g