Your Recipe

Jollof Rice (West African)

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Paprika, roh, grün, süß 175g 35kcal
Pflanzenöl 60g 532kcal
Thymian getrocknet 1g 3kcal
Ingwer gemahlen 2g 7kcal
Muskat gemahlen 2g 11kcal
Paprika 2g 6kcal
Tomatenpaste, ohne Salzzusatz 30g 25kcal
Gemüsebrühe[pl:]Bulion warzywny 480g 24kcal
Zerkleinerte Tomaten 246g 79kcal
Reis, weiss, langkörnig, parboiled, nicht angereichert, trocken 200g 748kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
Long-Grain Parboiled Rice: 1 cup (about 200 grams)
Onion: 1, chopped
Bell Pepper: 1, chopped
Tomatoes: 2, chopped
Tomato Paste: 2 tablespoons (30 grams)
Vegetable or Chicken Broth: 2 cups (480 ml)
Ground Ginger: 1 teaspoon (2 grams)
Ground Nutmeg: 1 teaspoon (2 grams)
Paprika: 1 teaspoon (2 grams)
Dried Thyme: 1 teaspoon (1 gram)
Vegetable Oil: 1/4 cup (60 ml)
Salt and Pepper: To taste
Instructions:
o In a large pot, heat vegetable oil over medium heat. Add chopped onion, bell pepper, and tomatoes. Sauté until softened.
o Stir in tomato paste, ground ginger, ground nutmeg, paprika, dried thyme, salt, and pepper.
o Add parboiled rice and stir to coat with the vegetable mixture.
o Pour in vegetable or chicken broth. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes until rice is cooked and liquid is absorbed.
o Remove from heat and let stand, covered, for 5 minutes. Fluff rice with a fork.
o Serve Jollof Rice hot as a flavorful West African dish.

Nährwertangaben 
Portionsgröße  337 g | ml
Menge pro Portion  382
1598
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  2.5g 12%
Natrium 479mg 21%
Gesamte Kohlenhydrate  54g 20%
Ballaststoffe  4.2g 15%
Zucker  7.2g
Protein  6.3g 13%
Vitamin D 0mcg 0%
Kalzium 83mg 6%
Eisen  2.2mg 12%
Kalium 519mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 47.565 mcg 5%
Thiamin [B1] 0.237 mg 20%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 4.009 mg 25%
Pantothensäure [B5] 0.694 mg 14%
Vitamin B6 0.502 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 25.77 mcg 0%
Vitamin C 45.879 mg 51%
Vitamin D 0 mcg 0%
Vitamin E 3.195 mg 21%
Vitamin K 30.781 mcg 26%
Betain 0.164 mg 0%
Cholin 16.521 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  54 g 20%
Sugars 7.2 g 14%
Ballaststoffe  4.2 g 15%
Carbohydrate 6.6 g 0%
Netto-Kohlenhydrate 46.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.282 g 0%
Arginin 0.415 g 0%
Asparaginsäure 0.726 g 0%
Cystein 0.101 g 0%
Glutaminsäure 1.403 g 0%
Glycin 0.238 g 0%
Histidin 0.124 g 0%
Isoleucin 0.22 g 0%
Leucin 0.406 g 0%
Lysin 0.189 g 0%
Methionin 0.107 g 0%
Phenylalanin 0.288 g 0%
Prolin 0.294 g 0%
Serin 0.254 g 0%
Threonin 0.198 g 0%
Tryptophan 0.073 g 0%
Tyrosin 0.143 g 0%
Valin 0.297 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 83.07 mg 6%
Kupfer 0.35 mg 39%
Fluorid 1.29 mcg 0%
Eisen  2.25 mg 12%
Magnesium 41.7 mg 10%
Mangan 0.97 mg 42%
Phosphor 129.61 mg 10%
Kalium 519.14 mg 11%
Selen 11.23 mcg 20%
Natrium 478.52 mg 21%
Zink 0.95 mg 9%
andere
Nährstoff Menge  DV
Wasser 257.673 g 0%
Asche 2.672 g 0%