Cauliflower rice dish based on the West African Jollof rice dish. You could add fish or chicken to this, but I am keeping it vegetarian and vegan.

I was introduced to jollof by my husband’s family who are from Ghana.  Jollof is a West African dish and is a one pot rice dish, rather like a biryani but with different spices.  Jollof is also called “Benachin” which means one pot rice.
Traditional Jollof is a rice dish cooked in a blend of tomatoes and onion, with various spices.  Meat, fish and vegetables can be added too.  If you don’t like your food too spicy then omit the chillies.  If you like a bit more heat then add chillies and some ginger.

When we visited Ghana, being aware that jollof is made with white rice, I turned up with brown rice as a more healthier alternative.  The aunts looked at me with curiosity at this little diva!   If they heard that I was trying to do this with cauliflower there may be a few raised eyebrows!
I tried this in a one pot on the stove and it was too moist.   So I tried again with baking the cauliflower rice in the oven as that method dries the cauliflower rice out a bit more.  Just make sure you give the cauliflower a good stir half way through baking.
This dish is delicious by itself or as a side.  One head of cauliflower will happily feed four people as I found the portions a good size.  I ate some the next morning along with a couple of eggs.  A lovely breakfast! 

Recipe by Angela Coleby

A low carb version of jollof rice using cauliflower.

CALORIES 45 kcal


CUISINE Vegetarian

PREP TIME 15 mins

COOK TIME 15 mins

TOTAL TIME 30 mins

* 1 Cauliflower
* 2 tablespoon Tomato paste
* 1 Onion peeled and chopped
* 1 Tomato finely chopped
* 2 cloves Garlic peeled and chopped
* 2 Chillis finely chopped
* 1 tablespoon Thyme, dried
* 1/2 teaspoon Salt
* 1 teaspoon Black pepper
* 1 teaspoon White pepper
* 2 tablespoons Olive oil


* Pre-heat the oven to 200C/400F degrees,
* Cut the cauliflower into florets and place in a food processor.
* Blitz until the cauliflower resembles breadcrumbs.
* Stir in the tomatoes, tomato paste and spices and combine well.
* Place the cauliflower on a baking tray and drizzle with the olive oil.
* Bake for 15 minutes, stirring through half way.
* Eat and enjoy!


Nutritional Info per portion – 45 Calories, 1g Fat, 3g Protein, 10g Total Carbs, 3g Fibre, 7g Net Carbs

Any nutritional analysis on the website is based on an estimate, calculated by from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


By Divalicious Recipes

Now you can eat your Jollof rice without the guilt

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