Your Recipe

Jollof Rice (West African)

Ingrédient Quantité Calories
Oignons 150g 60kcal
Poivron vert 175g 35kcal
Huile végétale 60g 532kcal
Thym séché 1g 3kcal
Gingembre moulu 2g 7kcal
Noix de muscade moulue 2g 11kcal
Paprika 2g 6kcal
Concentré de tomates, sans sel ajouté 30g 25kcal
Bouillon de légumes 480g 24kcal
Tomates écrasées 246g 79kcal
Riz, blanc, à grains longs, étuvé, non enrichi, sec 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.

Valeurs nutritives
Taille des portions 337 g | ml
Quantité par portion 382
1598
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 2.5g 12%
Sodium 479mg 21%
Total des glucides 54g 20%
Fibres alimentaires 4.2g 15%
Sucre 7.2g
Protéine 6.3g 13%
Vitamine D 0mcg 0%
Calcium 83mg 6%
Fer 2.2mg 12%
Potassium 519mg 11%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 47.565 mcg 5%
Thiamine [B1] 0.237 mg 20%
Riboflavine [B2] 0.126 mg 10%
Niacine [B3] 4.009 mg 25%
Acide pantothénique [B5] 0.694 mg 14%
Vitamine B6 0.502 mg 30%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 25.77 mcg 0%
Vitamine C 45.879 mg 51%
Vitamine D 0 mcg 0%
Vitamine E 3.195 mg 21%
Vitamine K 30.781 mcg 26%
Bétaïne 0.164 mg 0%
Choline 16.521 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 54 g 20%
Sugars 7.2 g 14%
Fibres alimentaires 4.2 g 15%
Carbohydrate 6.6 g 0%
Glucides nets 46.9g
acides aminés
nutriment Quantité DV
Alanine 0.282 g 0%
Arginine 0.415 g 0%
Acide aspartique 0.726 g 0%
Cystéine 0.101 g 0%
Acide glutamique 1.403 g 0%
Glycine 0.238 g 0%
Histidine 0.124 g 0%
Isoleucine 0.22 g 0%
Leucine 0.406 g 0%
Lysine 0.189 g 0%
Méthionine 0.107 g 0%
Phénylalanine 0.288 g 0%
Proline 0.294 g 0%
Sérine 0.254 g 0%
Thréonine 0.198 g 0%
Tryptophane 0.073 g 0%
Tyrosine 0.143 g 0%
Valine 0.297 g 0%
Minéraux
nutriment Quantité DV
Calcium 83.07 mg 6%
Cuivre 0.35 mg 39%
Fluorure 1.29 mcg 0%
Fer 2.25 mg 12%
Magnésium 41.7 mg 10%
Manganèse 0.97 mg 42%
Phosphore 129.61 mg 10%
Potassium 519.14 mg 11%
Sélénium 11.23 mcg 20%
Sodium 478.52 mg 21%
Zinc 0.95 mg 9%
autres
nutriment Quantité DV
Eau 257.673 g 0%
Cendres 2.672 g 0%