Jollof rice is one of West Africa’s most beloved dishes. Jollof originated among the Wolof people of the Senegambian region (modern-day Senegal and Gambia) during the 14th-16th centuries, in the ancient Jolof Empire, which gave the dish its name. As trade routes expanded across West Africa, the dish spread throughout the region, with each country developing its own distinctive version. The tomatoes and red peppers are rich in lycopene, a powerful antioxidant that supports heart health and may help reduce cancer risk, while also providing high amounts of vitamin C to boost your immune system. The rice offers complex carbohydrates for sustained energy, and the combination of peppers, onions and spices contains anti-inflammatory compounds that benefit overall health. The added chickpeas, while not traditional, add protein and fiber, and combined with the rice, offer a broad spectrum of amino acids. Serve this as a vegetarian entrée with a side salad or roasted vegetables, or as part of a larger spread alongside meat or fish. 

Total Time: 1 hour

Makes 4-6 servings

Ingredients:

• 1 can (400g) crushed tomatoes 
• 2 red bell peppers, seeded and chopped
• 1-2 hot peppers (seeded for a milder dish) 
• 4 cloves garlic, peeled
• ½ cup water
• ¼ cup olive oil 
• 1 onion, peeled and chopped 
• 2 tablespoons tomato paste 
• 2 teaspoons curry powder 
• 1 teaspoon thyme 
• 1 ½ cups basmati rice, rinsed 
• 1 (15-ounce) can cooked chickpeas, rinsed and drained  
• 2 ½ cups chicken or vegetable broth, boiling 
• Salt to taste
• Fresh herbs, to serve (optional)

Directions:

1. Preheat your oven to 450 degrees. 
2. Combine tomato, red bell peppers, hot peppers, garlic and water in a blender for the sauce. Blend on high until smooth and set aside.
3. Heat olive oil in an oven-safe saucepan over medium heat. Add the onion and salt and sauté until the onion starts to soften, 4 to 5 minutes. Add the tomato paste, curry powder, thyme, rice and chickpeas, and continue cooking for 1 to 2 minutes until everything is well combined, making sure every grain of rice is coated with the oil-tomato mixture.
4. Add the reserved tomato and pepper sauce, along with the boiling broth, to the rice mixture. Stir well to combine, and cover tightly with foil. 
5. Bake for 25 minutes, then remove from the oven and keep covered, allowing to steam for 10 minutes. 
6. Serve garnished with fresh herbs, if desired.