Rice is more than just food for many of us. It is a plate that is very well known in meetings and wedding parties.

The bright red color and the smoky smell that drift from the pot can bring a whole crowd into the kitchen. But if you have ever cooked the traditional style, you know how much oil is used. Sometimes it pools on top of the rice before you even dish it out.

Over the last few years, people are watching their health more carefully. Too much oil can lead to stomach bloating after eating, or even long term problems like high cholesterol.

That is why a low oil jollof rice is becoming so popular, and you will still get the flavor, the fun, and the pride of a well cooked meal, but with less grease.

Let me share how I was able to make low oil jollof rice for the first time, and a few tips I learnt from it.

I remember the first time I tried to cut down oil. I was afraid it would taste dry. I was not sure about it coming out delicious but I still had to try it. Also I wanted something lighter because my stomach had been upset.

I used my regular ingredients which is long grain rice, fresh tomatoes, red bell pepper, onions, garlic, ginger and some Scotch bonnet for a little fire.

The trick I later discovered was in roasting or oven grilling the tomato and pepper mix first. That step dries up water and gives a deep flavor without swimming the pot in oil.

Important Ingredients You Need For A Delicious Low Oil Jollof Rice

Here is what I usually use when I cook for about four people. You can adjust it anyway that suits your family size.

• 3 cups of long grain parboiled rice
• 4 medium fresh tomatoes
• 2 red bell peppers
• 1 large onion
• 2 cloves garlic
• 1 small thumb of ginger
• 2 Scotch bonnet (or less if you fear pepper)
• 2 tablespoon vegetable oil
• 2 cups chicken or vegetable stock
• 1 teaspoon thyme
• 1 teaspoon curry powder
• 1 bay leaf
• Salt and seasoning cube to taste

Some people like to add mixed vegetables or a few slices of fried plantain on the side. I sometimes add green peas at the end just for color.

Step by Step Guide In Cooking Low Oil Jollof Rice.

1. Prepare the sauce: Blend the tomatoes, peppers, onion, garlic and ginger till smooth. Pour it into a wide dry pan without oil and let it simmer on low heat. This can take 15 to 20 minutes. The goal is to reduce the water and get a thicker paste.
2. Add the little oil: When the paste is thick and slightly darker, add the two spoons of oil. Stir in thyme, curry powder and the bay leaf. The aroma at this point will be intense and something that can make a hungry neighbor knock on your door for a taste of it.
3. Pour in the stock: Add the chicken or vegetable stock and a pinch of salt. Allow it to boil gently.
4. Add washed rice: Rinse the parboiled rice with warm water to remove excess starch. Then add it into the sauce, making sure the liquid just covers the rice. Stir lightly and cover with foil and a tight lid.
5. Do not boil it, rather steam it: Lower the heat and let it cook on gentle steam for about 25 minutes. Resist the urge to stir too often because jollof loves to steam in its own smoke. And that is how you get the party jollof taste without extra oil.

If the liquid dries before the rice is soft, sprinkle a tiny bit of hot water and cover again.

Benefits of Low Oil Jollof Rice

At first, you may think oil is what gives jollof its bright red color. Actually it is the tomato and pepper. Reducing oil does not make it not to have that deep orange glow if you roasted the sauce well.

Less oil also means the spices stand out sharper. You can taste the ginger and thyme more clearly. Many friends who tasted my low oil version even said it feels fresher. And also, the plate does not leave a shiny film on your fingers.

Another surprise benefit is reheating. Traditional jollof can get soggy or heavy after staying in the fridge. The lighter version warms up evenly and stays fluffy.

Common Mistakes to Avoid While Preparing Low Oil Jollof Rice.

1. Do not add too much water. This is because you use less oil, any extra water can make the rice mushy. Measure your stock carefully.
2. Do not skip roasting the tomatoes and pepper as it is the heart of flavor. If you blend and pour directly, you will miss that rich, slightly smoky taste.
3. Avoid high heat cooking. Low and slow is the best. If you rush it, the bottom burns before the rice softens.

I made those mistakes my first try. I even once forgot to wash the rice properly and it turned sticky like pudding so be careful of that also.

The Best Ways to Serve 

Low oil jollof rice is a full meal on its own, but you can brighten it up. Serve with grilled chicken, baked fish or simple garden salad. Fried plantain slices on the side makes it look like you spent all day in the kitchen.

Many nutrition experts suggest cutting back on excess oil to protect heart health. Low oil jollof rice fits well into a balanced diet. You enjoy a classic West African dish without loading your body with unneeded fat. It is also friendly for people watching calories.

Cooking it at home also gives control over salt and seasoning cubes. You can reduce those if you need to watch your blood pressure. Little by little, these small changes add up to a healthier lifestyle without removing joy from eating.

In Conclusion.

Low oil jollof rice proves that tradition can meet healthy habits. The first spoonful still tastes so delicious, but it feels lighter and brighter. It is not about removing pleasure, it is about taking care of yourself health first, while satisfying your cravings for jollof rice.

When you hear people say jollof must swim in oil, smile and serve them a plate of this low oil wonder. I am sure they will ask for a second plate or even beg you to teach them how to make it.