West African · lunch, dinner
Oven-Baked Nigerian Jollof Rice
Video by Zeelicious Foods on YouTube · Open on YouTube
- Vegan with a vegetable stock cube or salt instead of the seasoning cubes
- Vegetarian with a vegetable stock cube or salt instead of the seasoning cubes
- Gluten-free with a swap: Check that the seasoning cubes and all-purpose seasoning are gluten-free
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Red peppers, tomatoes and onions make up much of the pot, so a serve gives more than a day's vitamin C plus vitamin A, fibre and potassium. The whole dish is cooked in only ¼ cup of oil.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 180°C. Wash the rice until the water runs clear and drain. Blend the tomatoes, tatashe and some of the onions into a smooth pepper base (the cook uses a ready-made tomato-pepper blend) and slice the rest of the onions.
- Warm the oil in a wide pan, add the sliced onion for 30 seconds, then the garlic paste and chopped scotch bonnet for a few seconds. Stir in the tomato paste and fry for 2–3 minutes. 1:43
- Pour in the pepper blend, cover and fry for 8–10 minutes, until the water has cooked off and the oil sizzles gently on top. 2:39
- Tip the base into a baking dish. Add the all-purpose seasoning, seasoning cubes, a little salt and the rice, then pour in enough water (or stock) to just cover the rice. Mix well and taste for seasoning. 3:22
- Cover tightly with foil, then a lid, and bake for 30–35 minutes, until the rice is tender. Rest for 5 minutes without opening. 4:55
- Fluff the rice with a spoon and fold through the diced red and green peppers before serving. 5:36
Tip. Serves 5 (our estimate). In the video, lightly browned chicken pieces bake on top of the rice; add skinless ones for a one-dish meal. Use vegetable stock cubes to keep it vegan, or only 1–2 cubes to cut the salt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 68%
- Protein 9%
- Fat 23%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 77% of the 80 g of net carbs come from the basmati rice. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High281%
253 mg a serve, mostly from tatashe (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High66%
1.1 g a serve, mostly from vegetable oil (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High51%
0.9 mg a serve, mostly from tatashe (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High36%
5.4 mg a serve, mostly from tatashe (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium High35%
19 µg a serve, mostly from basmati rice (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High33%
295 µg a serve, mostly from tatashe (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High29%
115 µg a serve, mostly from tatashe (54%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High20%
24 µg a serve, mostly from vegetable oil (32%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc Source19%
2.1 mg a serve, mostly from basmati rice (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source18%
850 mg a serve, mostly from tatashe (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source17%
72 mg a serve, mostly from basmati rice (37%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source12%
2.1 mg a serve, mostly from tatashe (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 3
Calcium6%
79 mg a serve, mostly from onions (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Zeelicious Foods; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.