Name: Jollof-Style Rice
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 4 servings
Cuisine: African
Ingredients: 300g long-grain rice, rinsed; 2 tbsp garlic-infused olive oil; 1 red bell pepper, roughly chopped; 400g tinned chopped tomatoes; 2 tbsp tomato paste; 1 tsp smoked paprika; 1 tsp ground cumin; 1/2 tsp dried thyme; 1/2 tsp curry powder; 1/4 tsp cayenne pepper; 1 bay leaf; 400ml chicken or vegetable stock (FODMAP-safe); Salt and pepper to taste; Fresh parsley or coriander to garnish

Ingredients

300g long-grain rice, rinsed well
2 tbsp garlic-infused olive oil
1 red bell pepper, roughly chopped
400g tinned chopped tomatoes
2 tbsp tomato paste
1 tsp smoked paprika
1 tsp ground cumin
½ tsp dried thyme
½ tsp curry powder
¼ tsp cayenne pepper (adjust to taste)
1 bay leaf
400ml chicken or vegetable stock (FODMAP-safe, no onion/garlic)
Salt and pepper to taste
Fresh parsley or coriander to garnish

Method

Blend the tinned tomatoes, red bell pepper, and tomato paste together until smooth. This is your jollof base — the colour and flavour foundation of the whole dish.

Heat the garlic-infused oil in a heavy-bottomed pot or Dutch oven over medium heat. Pour in the blended tomato mixture. Cook for 12–15 minutes, stirring regularly, until it darkens in colour, thickens noticeably, and the raw tomato smell cooks out. This step is crucial — don't rush it.

Add the smoked paprika, cumin, thyme, curry powder, and cayenne. Stir for a minute until the spices are fragrant and mixed into the sauce.

Add the rinsed rice and stir well so every grain is coated in the tomato sauce. Pour in the stock and add the bay leaf. Season with salt and pepper.

Bring to a boil, then reduce to the lowest heat your hob can manage. Cover the pot tightly with aluminium foil first, then press the lid down on top. Cook for 25–30 minutes without lifting the lid. The steam does the work.

Remove from heat and let it rest, still covered, for 10 minutes. Then fluff with a fork, remove the bay leaf, and serve garnished with fresh herbs.

Why the swaps work

No onion in the base

Traditional jollof uses a heavy onion-tomato-pepper blitz. We drop the onion entirely and let the tomatoes and red pepper carry the base. The smoked paprika and long cooking time replace the depth that onion would normally add.

Garlic-infused oil instead of garlic

The oil carries the garlic flavour into the dish without the fructans. It works especially well here because the oil is the first thing to hit the pot.

FODMAP-safe stock

Most shop-bought stocks contain onion and garlic powder. Check the ingredients or make your own with carrot, celery tops, and herbs. It makes a big difference.

Red bell pepper for sweetness and body

Red pepper is low FODMAP and adds natural sweetness and colour to the blended base. It helps fill the gap left by removing onion.

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