Jollof Rice with avocado, boiled eggs, fresh vegetables, and shito
Flavorful & Balance
Jollof Rice Elevated: A Colorful Plate of Goodness
Jollof Rice is a West African favorite known for its rich tomato base, aromatic spices, and irresistible flavor. But when you serve it with creamy avocado, perfectly boiled eggs, crisp fresh vegetables, and a generous spoon of fiery shito, it becomes more than just a meal—it’s a balanced, nourishing feast. This vibrant combination brings together the comfort of tradition and the freshness of wholesome sides, making each bite a delicious blend of spice, texture, and nutrition.
Jollof Is Not Just A Rice: A Dish That Unites, A Plate That Excites
In every Ghanaian celebration, there’s one dish that always steals the spotlight—Jollof Rice. Rich, flavorful, and filled with love, this iconic meal gets an exciting twist when paired with avocado, boiled eggs, crisp vegetables, and a dash of spicy shito. It’s a plate that tells stories—of family gatherings, Sunday lunches, and proud culinary heritage. Simple yet satisfying, every serving is a taste of West Africa’s joyful spirit.
Jollof aAHealthy, Hearty, and Packed with Flavor: Jollof Rice with a Twist
Looking for a meal that’s both comforting and balanced? This Jollof Rice combo does it all. Paired with nutrient-rich avocado, protein-packed boiled eggs, fiber-filled veggies, and a bold hit of shito, this dish brings taste and health to the same table. It’s a colorful, energizing plate that’s perfect for those who want to eat well without giving up bold, satisfying flavors.
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- Jollof Rice (center): A popular West African dish made with rice cooked in a seasoned tomato-based sauce.
- Avocado slices (left side)
- Boiled egg (top, cut in half and garnished with some pepper sauce or shito)
- Fresh vegetable salad (right side, includes lettuce, cabbage, carrots, and onions)
- Shito (bottom in the small bowl): A Ghanaian spicy black pepper sauce.
It’s a colorful and nutritious meal, common in Ghana and other parts of West Africa.
Here’s a simple and delicious Ghanaian Jollof Rice recipe along with how to prepare the sides (avocado, salad, egg, and shito):
Jollof Rice Recipe
Ingredients:
- 2 cups long grain rice (washed)
- 1/4 cup vegetable oil
- 1 medium onion (chopped)
- 1 tablespoon tomato paste
- 3 fresh tomatoes (blended)
- 1 red bell pepper (blended)
- 1 scotch bonnet pepper (blended)
- 1 teaspoon ginger (blended)
- 1 teaspoon garlic (blended)
- 1 teaspoon curry powder
- 1 teaspoon thyme
- 2 seasoning cubes (e.g., Maggi)
- Salt to taste
- 1 cup chicken stock or water
Instructions:
- Heat oil in a saucepan and sauté chopped onions until translucent.
- Add tomato paste and fry for 2–3 minutes.
- Pour in the blended tomato-pepper mix, garlic, and ginger. Cook for about 10–15 minutes, stirring occasionally until the sauce reduces and the oil begins to separate.
- Add curry, thyme, seasoning cubes, and salt. Stir well.
- Pour in the chicken stock or water and bring to a boil.
- Add washed rice, stir, and cover. Cook on low heat until rice is done (about 25–30 minutes). Add a little water if needed, but avoid stirring too often to prevent sogginess.
Shito (Ghanaian Black Pepper Sauce)
Ingredients:
- 1 cup dried fish powder or shrimp powder
- 1/2 cup ground dried pepper
- 1 large onion (blended)
- 1/2 cup vegetable oil
- 1 tablespoon tomato paste
- Seasoning cube and salt to taste
Instructions:
- Heat oil and fry the blended onion until soft.
- Add tomato paste and fry for 3–5 minutes.
- Add ground pepper, dried fish/shrimp powder, seasoning cube, and salt.
- Cook on low heat, stirring often until it darkens and becomes thick (about 30 minutes). Let it cool before serving.
Salad & Sides:
- Salad: Combine shredded lettuce, red cabbage, carrots, and onion slices. Optionally drizzle with a little vinegar or salad cream.
- Boiled Egg: Boil eggs for 10–12 minutes, peel, and optionally cut in half.
- Avocado: Peel and slice fresh avocado.
Serving:
Plate your jollof rice in the center, arrange avocado slices, salad, and egg around it, and serve with a spoonful of shito.
Here are the nutritional benefits of the different components in this Jollof Rice meal:
1. Jollof Rice
Main nutrients: Carbohydrates, vitamins A & C, iron
- Energy source: The rice provides complex carbohydrates, which supply energy.
- Tomato base: Rich in antioxidants (like lycopene), supports heart health and immunity.
- Spices & herbs: Contain anti-inflammatory properties.
2. Avocado
Main nutrients: Healthy fats, fiber, potassium, vitamins E, K, B5, B6
- Heart health: Rich in monounsaturated fats that lower bad cholesterol (LDL).
- Fiber: Aids digestion and helps with blood sugar control.
- Potassium: More than bananas! Helps regulate blood pressure.
3. Boiled Egg
Main nutrients: Protein, vitamin D, B12, selenium, choline
- Protein: Builds and repairs muscles.
- Choline: Essential for brain function and development.
- Satiation: Keeps you feeling full longer.
4. Fresh Salad (lettuce, carrots, cabbage, onions)
Main nutrients: Fiber, vitamin A, K, C, antioxidants
- Low in calories: Great for digestion and weight management.
- Immune boost: Vitamin C and antioxidants protect cells.
- Eye health: Carrots are rich in beta-carotene (vitamin A).
5. Shito (Black Pepper Sauce)
Main nutrients: Protein (from fish or shrimp), healthy oils, spices
- Flavor booster: Enhances taste without heavy additives.
- Protein: If made with dried fish or shrimp, adds to protein intake.
- Spices: Can have antimicrobial and anti-inflammatory benefits.
Summary of Benefits:
This meal is:
- Balanced (carbs, protein, healthy fats, fiber)
- Nutrient-rich (vitamins, minerals, antioxidants)
- Satisfying yet light and wholesome.
