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Brown Rice Jollof (Diabetes-Friendly)

A fiber-rich brown rice jollof simmered in a turmeric-spiced tomato sauce with lean chicken and vegetables, built with diabetes in mind.

Ingredients

  • 2 cups brown rice washed, soaked 30 mins for softer texture
  • 4 medium fresh tomatoes blended
  • 2 red bell peppers blended
  • 1 medium onion ½ blended, ½ sliced
  • 2 tbsp tomato paste unsweetened
  • 1 –2 fresh chili peppers optional, for spice if tolerated
  • 2 tbsp olive oil or canola oil
  • 1 tsp turmeric powder blood sugar support
  • 1 tsp ginger grated or powder
  • 1 tsp garlic minced or powder
  • 1 tsp thyme + 1 tsp curry powder
  • 2 cups low-sodium chicken or vegetable broth
  • 200 g lean chicken breast turkey, or grilled fish (protein option)
  • 1 medium carrot diced, for sweetness without sugar
  • ½ cup green beans or peas optional, fiber boost
  • ½ tsp salt to taste

Instructions

  1. Blend tomatoes, bell peppers, chili, and half onion until smooth.
  2. Heat olive oil in a pot, sauté sliced onions until translucent.
  3. Add blended mix and tomato paste. Cook on medium heat for 15 minutes until sauce thickens and loses raw taste.
  4. Stir in turmeric, ginger, garlic, thyme, and curry powder. Mix well.
  5. Add lean protein (chicken/fish), carrot, and green beans. Cook for 5 minutes.
  6. Add soaked brown rice, stir to coat in sauce.
  7. Pour in broth, season with salt, cover, and cook on low heat for 40–45 minutes (until rice is tender). Add a little water if needed.
  8. Once cooked, fluff with fork and serve warm.