Cauliflower Jollof Rice

Cauliflower Jollof Rice

Difficulty: Beginner Prep Time 15 min Cook Time 15 min Total Time 30 mins
Best Season: Suitable throughout the year


Cauliflower Jollof rice, a nutritious twist on the classic West African dish, incorporates cauliflower rice for a lower-carb alternative while still delighting in friendly culinary rivalries between countries like Nigeria and Ghana over who makes the best version.



  1. Chop the cauliflower into large pieces. Place them in a food processor and pulse until it has the texture of rice.

  2. Heat oil in a medium saucepan over medium-high heat. Then, add onions, thyme, and garlic, and cook for about 2 minutes or until the onion becomes soft and translucent.

  3. Add cauliflower, and season with paprika, salt, and pepper. Cook for about 2-3 minutes.

    Pour tomato sauce, chicken broth, and hot pepper, if any, into the saucepan. Bring to a boil, and simmer until rice is tender and liquid absorbed, for 10-15 minutes.

  4. Remove pan from heat, let it sit covered for 5 minutes, then fluff cauliflower rice with a fork or serving spoon. Then throw in sauteed veggies, and chicken (if desired) and mix. Garnish with parsley.

Nutrition Facts

Serving Size

Servings 1

Amount Per Serving
Calories 136kcal
Calories from Fat kcal
% Daily Value *
Total Fat 9.3g15%
Saturated Fat 1.6g8%
Trans Fat 0g
Cholesterol 0mg
Sodium 58mg3%
Potassium mg
Total Carbohydrate 12g4%
Dietary Fiber 3g12%
Sugars 5g
Protein 5g10%

Vitamin A 553.8 IU
Vitamin C 50.72 mg
Calcium 27.8 mg
Iron 1.14 mg
Vitamin D IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $2.34

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Adapted from: 

View the Recipe Card from Recipe Club here: ENG | SPA | CHI

Keywords: Thyme , Cauliflower , Low - sodium chicken broth ,Peas , Parsley

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