Beefy Jollof Rice
Beefy Jollof Rice pairs tender chunks of stew meat with fluffy jasmine rice simmered in a rich, peppery tomato base. The ginger, garlic, and cayenne build warm heat while the tomato paste adds depth, creating a balanced, comforting bowl. Serve it for a vibrant family dinner or a crowd-pleasing weekend gathering.
- Prep10 mins
- Cook45 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Beefy Jollof Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 56
- Metabolic
- 28
- Digestive
- 37
- Inflammatory
- 24
- Performance
- 33
- General Wellness
- 1
Heat 2 tablespoons of oil in a large pot over medium heat. Add the onion, garlic, and ginger; cook, stirring, until softened, about 5 minutes. Add the tomato paste and cayenne pepper; cook, stirring constantly, until darker and fragrant, about 2 minutes. Stir in the tomatoes, 3/4 cup water, salt, and pepper. Cover and simmer over medium-low heat.
- 2
While the tomato mixture simmers, heat the remaining 1 tablespoon oil in a separate pot. Season the stew meat with salt and pepper, then add it to the pot and cook until browned, 1 to 2 minutes per side.
- 3
Stir the meat into the simmering tomato mixture. Add the jasmine rice and pour in enough water to cover. Cover and cook over medium heat, stirring occasionally, until the meat and rice are tender, about 30 minutes.
- Calories 594.47 kcal High 30%
- Protein 12.85 g Good Source 26%
- Carbohydrate 108.01 g 39%
- Total Fat 11.62 g Moderate 15%
- Saturated Fat 2.32 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 4.09 mg Low Source 1%
- Sodium 542.09 mg High 24%
- Dietary Fiber 3.44 g Moderate 12%
- Total Sugars 6.77 g --
- Added Sugars 0.94 g Low Source 2%
- Calcium 66.27 mg Low Source 5%
- Iron 1.41 mg Low Source 8%
- Potassium 338.79 mg Low Source 7%
- Vitamin A 140.76 mcg Moderate 16%
- Vitamin C 11.26 mg Moderate 13%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Beefy Jollof Rice is made with 11 ingredients and serves 8. It takes about 55 mins and is rated medium. Key ingredients include Beef Stew Meat, Cayenne Pepper, Diced Tomatoes, and Fresh Ginger. Each serving provides about 594.47 kcal, and is a good source of protein.
Recipe Questions
- What is Beefy Jollof Rice made of?
- The main ingredients are Beef Stew Meat, Cayenne Pepper, Diced Tomatoes, Fresh Ginger, Jasmine Rice. The full list of 11 is above.
- How long does it take to make Beefy Jollof Rice?
- About 55 mins in total: 10 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 594.47 kcal. The full nutrition breakdown is above.
- Is Beefy Jollof Rice easy to make?
- This recipe is rated medium, with 11 ingredients and 3 steps.
- Is Beefy Jollof Rice healthy?
- Beefy Jollof Rice has an easyChef Pro health score of 37/100. Per serving, it provides 594.47 calories and 12.85 g of protein, or 26% of the Daily Value. Worth noting per serving: sodium at 542.09 mg (24% of the Daily Value) and saturated fat at 2.32 g (12% of the Daily Value). It contains Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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