Packing veggies into side dishes like rice is always a good idea, whilst amplifying flavour. The tomatoes and red bell peppers add some key micronutrients including Vitamin C, Lycopene, and fibre. The rice provides carbohydrates, choose to cool this dish first and then reheat to increase its resistant starch, lowering its GI. Remember that stock provides a lot of flavour already so only add salt and pepper to taste. Serve with a protein and add some grilled veg or light salad on the side to complete the meal.
In a blender, combine the tomatoes, red bell peppers, chopped onions, and chilli with 2 cups of stock and blend till smooth. You should have 5 - 6 cups of blended mix. Pour the mix into a large pot and bring to the boil then turn down and let simmer, covered for 10 - 12 minutes In a large pan, heat the oil and add the sliced onions. Season with a pinch of salt, stir-fry for 2 to 3 minutes, then add the bay
leaves, curry powder and dried thyme and a pinch of black pepper, frying for 3 - 4 minutes on medium heat. Add the tomato paste - stir for another 2 minutes then add the reduced tomato-pepper-chilli mixture, stir, and simmer on medium heat for 10 to 12 minutes till reduced by half, with the lid on. This is the stew that will define the pot. Add 4 cups of the stock to the cooked tomato sauce and bring it to boil for 1 - 2 minutes. Add the rinsed rice to the mix, stir, cover with a double piece of foil/baking or parchment paper and put a lid on the pan—this will seal in the steam and lock in the flavour. Turn down the heat and cook on low for 30 minutes. Stir rice—taste and adjust as required. Serve with grilled chicken or fish.
Tip: The tomato, pepper, chilli base can be made in bulk and frozen in batches. Traditional Jollof rice normally uses up to 1 cup of oil in the cooking, but this is not necessary. You can adjust the heat factor by adding more or less chilli.
Ingredients
Directions
In a blender, combine the tomatoes, red bell peppers, chopped onions, and chilli with 2 cups of stock and blend till smooth. You should have 5 - 6 cups of blended mix. Pour the mix into a large pot and bring to the boil then turn down and let simmer, covered for 10 - 12 minutes In a large pan, heat the oil and add the sliced onions. Season with a pinch of salt, stir-fry for 2 to 3 minutes, then add the bay
leaves, curry powder and dried thyme and a pinch of black pepper, frying for 3 - 4 minutes on medium heat. Add the tomato paste - stir for another 2 minutes then add the reduced tomato-pepper-chilli mixture, stir, and simmer on medium heat for 10 to 12 minutes till reduced by half, with the lid on. This is the stew that will define the pot. Add 4 cups of the stock to the cooked tomato sauce and bring it to boil for 1 - 2 minutes. Add the rinsed rice to the mix, stir, cover with a double piece of foil/baking or parchment paper and put a lid on the pan—this will seal in the steam and lock in the flavour. Turn down the heat and cook on low for 30 minutes. Stir rice—taste and adjust as required. Serve with grilled chicken or fish.
Tip: The tomato, pepper, chilli base can be made in bulk and frozen in batches. Traditional Jollof rice normally uses up to 1 cup of oil in the cooking, but this is not necessary. You can adjust the heat factor by adding more or less chilli.