Coconut Jollof Rice: A Healthy Twist on a Classic Dish
- Contains healthy fats from coconut milk that support heart health.
- Rich in vitamins and antioxidants from added vegetables.
- Lower in calories compared to traditional Jollof rice recipes
What Is Coconut Jollof Rice?
Coconut Jollof Rice is a Nigerian dish that combines the sweetness of coconut milk with Jollof rice. It’s a vegetarian dish that’s a hybrid of rice and stew. A rich paste of tomatoes and bell peppers is added for the final touch. It can be served as the main dish, with sides such as fried plantains or Moin Moin. Check out our online recipe collection for instructions on how to cook your own Coconut Jollof Rice. It uses both Mama Put and Ataré.
A History of Jollof Rice
And if you wanted a sneak peek into the history of Jollof Rice, it traces its origins to Senegal, where it’s called Thieboudienne. Food and agriculture historian James C. McCann argued that the dish spread with the Mali empire, a West African empire from c. 1226 to 1670. The Djula tradespeople dispersed the arts of “blacksmithing, small-scale marketing, and rice agronomy.”
An emeritus professor of agronomy, Marc Dufumier, proposed that the dish came much later. He argued that when Senegal received broken rice from Southeast Asia in place of the traditional millet and sorghum staples, they had no choice but to use the product.
In Senegal, oral historians tell of Penda Mbaye, a local cook, running out of barley and substituting rice for the dish.
Considering its ingredients come from the New World, India, the Mediterranean, and Asia, it’s possible the dish only originated in the 19th century or later. The use of New World tomatoes, tomato paste, bell, chili, and paprika peppers, and Indian curry powder, Mediterranean thyme, and Asian rice verities suggest as much.
Is Coconut Jollof Rice Healthy?
Coconut Jollof Rice is not only flavorful and delicious, but it also contains many nutrients. These include Vitamin A, Vitamin C, magnesium, and iron. Vitamins such as these can boost general health as well as the immune system:
- Vitamin A promotes eye health, as well as helping your heart, lungs, and other organs work properly. It is also important to skin health.
- Vitamin C helps your body form blood vessels, cartilage, muscle and collagen in bones. It also helps the body heal and boosts the immune system.
- Magnesium is good for forming strong bones and teeth. It also promotes muscle and nerve functioning, while regulating blood sugar levels. It makes DNA, bone, and protein.
- Iron is vital to producing red blood cells.
Jollof Rice Is a Good Source of Proteins
Jollof Rice is also a good source of protein and carbohydrates, making it a well-rounded, nutritious meal.
There are many compelling reasons to up the protein in your diet.
First, protein serves as an essential building block to the body. Protein helps knit together bones, muscles, cartilage, and skin. Protein forms and repairs new tissue in the body, helping the body bounce back from physical stress.
Second, protein compounds also carry oxygen through the body, supplying it with much needed nutrients.
Third, protein aids in digesting food by forming enzymes.
And finally, protein aids in hormone balance.
Coconut Jollof Rice is filled with proteins that strengthen the body. It is as nutritious as it is flavorful.
If you’re looking to add protein to your diet, Coconut Jollof Rice might be the way to go.
The Recipe for Coconut Jollof Rice
The recipe is found online here.
You begin by creating a tomato- and pepper-based sauce. You’ll coat rice with that sauce, adding in coconut milk and broth or bouillon cube. After boiling for 20-25 minutes, remove from heat, fluff rice, and serve. There is a sprinkling of spices like Mama Put, Yaji Ataré, curry powder, thyme, and salt.
Jollof rice can be eaten with your hands or a spoon.
As bonfire and sweater weather approaches, consider adding this simple recipe to your list. Because it’s so hearty, Coconut Jollof Rice is ideal for a chilly autumn or winter day. Warm up over a nice cup of stew.
Sides for Coconut Jollof Rice
Serve Coconut Jollof Rice with a side of sweet plantains. This starchy fruit can be fried, baked, or boiled. As well as being a good source of carbohydrates and fiber, plantains contain many vitamins and minerals.
How to Fry a Plantain Side
Sweet plantains are very ripe green plantains. Just like with banana bread, the extra ripeness adds flavor.
Ingredients
- Plantains – the darker/more spotted, the sweeter they’ll be
- Vegetable oil – you can also use canola, avocado, and grapeseed oil
Instructions
- Prep the plantains – slice the plantains at about ½ an inch thick, setting aside on a plate or a small baking sheet.
- Fry the plantains – Heat the oil in a large, non-stick skillet. When hot, add the plantain into the skillet a few at a time. Fry the plantains until golden brown and slightly crisp, about 2-3 minutes on each side.
- Serve – Have a paper towel-lined plate ready to scoop the fried sweet plantains on. It will help sop up any excess oil. Season the plantains. Serve immediately for a hot snack.
How to Bake a Plantain Side
Ingredients
- Plantains
- Vegetable oil
- Toppings
Oven-baked plantains are healthier than fried.
Instructions
- Coat the plantains with oil.
- Bake like a baked potato.
- Add delicious fillings, like cheese or guacamole.
How to Boil a Plantain Side
Ingredients
- Green plantain or ripe plantain
- Water
- Oil
- Salt
Instructions
- Bring a large pot of water to a boil.
- Slice plantains and drop them into water.
- Boil plantains until their skin splits or they are tender. Check for tenderness with a knife—if tender, it will pierce easily.
- Pour off water using a colander.
- Leave plantains until they are cool, then remove their skin and serve.
Other Sides for Coconut Jollof Rice
Sides other than plantains include Moin Moin, steamed bean pudding with a rich savory flavor, or homemade coleslaw. Another option is soft-boiled eggs.
Please note: While no nuts are added to the Nut-Free Suya Spice Blend, Yaji Spice operates in facilities that may process nuts and therefore cannot guarantee the absence of trace allergens. Yaji Spice bears no responsibility for any allergic reactions or related incidents.
