Ghana Jollof Rice vs Zimbabwe beef kale stew with isitshwala (sadza)

long-grain rice

🥗Healthier: brown rice

💰Cheaper: white rice

Brown rice adds fiber and nutrients.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier with good fats.

chicken or vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth is fresher and healthier.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika provides flavor without the heat.

Blend tomatoes, onions, and bell peppers until smooth.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add the blended mixture to the pot and cook until thickened, about 10-15 minutes.

Stir in minced garlic and ginger, cooking for 1-2 minutes until fragrant.

Add thyme, bay leaves, cayenne pepper, salt, and black pepper; mix well.

Pour in chicken or vegetable broth and bring to a boil.

Add the rice, stirring to combine, then reduce heat to low.

Cover and simmer for 20-30 minutes, or until rice is tender and liquid is absorbed.

In the last 10 minutes, add chopped carrots and peas on top without stirring.

Remove from heat and let sit covered for 5 minutes before fluffing with a fork.

Serve with your choice of protein and garnish with green onions.

Cooking Techniques

Spice Level: