Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Most people write me off when they see me.
They do not know my story.
They say I am just an African.
They judge me before they get to know me.
What they do not know is
The pride I have in the blood that runs through my veins;
The pride I have in my rich culture and the history of my people;
The pride I have in my strong family ties and the deep connection to my community;
The pride I have in the African music, African art, and African dance;
The pride I have in my name and the meaning behind it.
Just as my name has meaning, I too will live my life with meaning.
So you think I am nothing?
Don't worry about what I am now,
For what I will be, I am gradually becoming.
I will raise my head high wherever I go
Because of my African pride,
And nobody will take that away from me."
-Idowu Koyenikan, Wealth for All Africans: How Every African Can Live the Life of Their Dreams

The refrigerator light goes on...

I see this as sort of an African paella. Because it is a rice dish, it is important to be patient and not stir it or the rice will turn mushy. After about 30 minutes, check the firmness of the rice and add more water if needed, 1/4 cup at a time, but still... don't stir the rice.

I like to use smoked paprika in this dish, as it brings a bit of added umami flavor. When using fresh thyme in a dish like this one, it's not necessary to strip the thyme leaves from the stem. Just place the whole stem in the dish and then when the dish is done, take it out and throw it away.


Jollof Rice

Servings: 4 | Serving size: about 3/4 cup, cooked

Cooking Time: 45 Minutes

This recipe can easily be multiplied and makes very good leftovers. Freezes well, too!

2 tsp. olive oil
1 Tbsp. fresh ginger (minced)
1 large onion (thinly sliced)
1 medium red bell pepper (cut into large dice)
1 15-ounce can no salt added diced tomatoes
1/4 tsp. salt
1/4 cup no salt added tomato paste
1 cup long grain brown rice
1 tsp. garlic powder
2 tsp. curry powder
1 tsp. paprika
1/4 tsp. cayenne pepper
2 cups no salt added vegetable stock
1 cup water
2 tsp. fresh thyme leaves

Jollof Rice recipe from Dr. Gourmet

Place the olive oil in a large skillet over medium heat.

Add the ginger and saute for 1 minute, stirring frequently.

Add the onion and saute for 3-4 minutes, until barely soft.

Add the bell pepper and cook for about 2 minutes, then add the can of diced tomatoes, the salt, tomato paste, brown rice, garlic powder, curry powder, paprika, cayenne, and vegetable stock, stir, then simmer, uncovered, for 30 - 45 minutes until the rice is cooked and all the liquid is absorbed.

Resist the temptation to stir the rice.

After about 30 minutes (before the rice is fully cooked and all the liquid is absorbed), add the fresh thyme, but do not stir the rice - just sprinkle the leaves over the top or place the whole stem on top of the rice. When the rice is finished cooking, remove the stem and discard it.

Nutrition Facts

Serving size: 3/4 cup cooked rice

Servings: 4

Amount Per Serving

Calories 256 Calories from Fat 32
% Daily Value
Total Fat 4g
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 177mg 8%
Total Carbohydrates 50g 38%
    Dietary Fiber 6g 26%
    Sugars 8g
Protein 7g
Vitamin A 12% Vitamin C 73%
Calcium 7% Iron 16%
Vitamin K 17 mcg Potassium 592 mg
Magnesium 98 mg