Meat free West African Jollof rice


1 small onion 

Spray oil

½ x 5ml spoon ground ginger 

½ x 5ml spoon cinnamon 

½ x 5ml dried thyme 

¼ x 5ml cayenne pepper 

Black pepper 

150g easy cook white rice 

1 x 400g can chopped tomatoes 

1 x reduced salt vegetable stock cube

200ml boiling water

140g meat free ‘chicken style’ pieces 

1 bay leaf (optional)


1 x 15ml spoon parsley – garnish


Chopping board, vegetable knife, large (lidded) saucepan, mixing spoon, measuring spoons, can opener, measuring jug.


  1. Prepare the ingredients: 
    -peel and chop the onion;
    -chop the parsley (if using).
  2. Add the spray oil to a large saucepan and gently fry the onions for 3-4 minutes until the onions are soft.
  3. Add the ground ginger, cinnamon, thyme and cayenne pepper to the pan. Season with black pepper. Stir well and cook for 1 minute.
  4. Add the rice and stir.
  5. Add the canned tomatoes.
  6. Crumble in the stock cube and add 200ml boiling water. Stir well.
  7. Add the meat free ‘chicken style’ pieces.
  8. Add the bay leaf, if using.
  9. Bring to the boil and then reduce to a simmer. Add more boiling water if need be.
  10. Cook for 15 minutes until the rice is tender.
  11. Remove the bay leaf.
  12. Garnish with chopped parsley, if using, and serve.

Top tips:

  • Use ground chilli as an alternative to cayenne pepper.
  • Use brown rice for added fibre – cook for 20-25 minutes.
  • Add vegetables to the rice mixture such as diced peppers or sliced okra.
  • Try using chopped fresh tomatoes when they are in season.


Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?

Food skills:

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Cut, Chop, Slice, Dice & Trim
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Fry & Sauté
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Mix, Stir & Combine
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Melt, simmer and boil

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