Sure! Here’s a short story inspired by the dish in your photo:
“Jollof for the Journey”
The sun had barely risen in the small town of Aburi, but Ama was already wide awake. Today was special. Not because it was a market day, or because there was a wedding or festival—but because her little brother, Kojo, was finally leaving for university in Cape Coast.
He was the first in the family to make it that far, and though proud, Ama’s heart was heavy. She had raised him like her own after their mother passed, and now, she was packing his bag not with clothes, but with love—sealed in the form of a perfect meal.
In the kitchen, the scent of sautéed onions and rich tomato paste filled the air. Ama stirred the pot of Jollof rice, her wooden spoon moving with rhythm, like a drumbeat of memories. She added her secret spice blend and a pinch of dried shrimp powder—just like Mama used to.
Beside her, grilled goat meat sizzled on the fire, the smoky aroma mingling with the bubbling rice. She chopped cabbage, carrots, and boiled eggs for the salad, then scooped creamy salad cream into a tiny container. A small jar of homemade shito—black pepper sauce as fiery as her love—completed the meal.
She packed the food neatly in a black container, placing it carefully inside Kojo’s backpack with a note: “For your journey, and all the journeys ahead. Love, Ama.”
At the bus station, Kojo hugged her tightly, eyes glistening. As the bus pulled away, he opened the bag and smiled. Other passengers leaned in, noses twitching. “Whoever made that Jollof,” one man said, “deserves a trophy.”
Kojo laughed. “She already has one. Me.”
Jollof is a delicious plate of rice, a popular West African dish, especially in Ghana and Nigeria. This combination is common at parties, events, and home meals in Ghana. It's flavorful, spicy, and filling!
The plate includes:
- Jollof rice (rice cooked in a tomato-based sauce with spices)
- Grilled or smoked meat (possibly goat or beef)
- Shito (Ghanaian black pepper sauce) in the small bowl
- Pasta salad or vegetable salad with boiled eggs
- Possibly some kebab-style meat (on skewers) or roasted pieces
Ghanaian Jollof Rice recipe with meat and sides like salad and shito.
Ingredients (Serves 4–6)
For the Jollof Rice:
- 2 cups long-grain rice (preferably jasmine or basmati)
- 1/4 cup vegetable oil
- 1 medium onion (chopped)
- 2–3 large tomatoes (blended)
- 3 tbsp tomato paste
- 1 tsp ginger (minced)
- 1 tsp garlic (minced)
- 1 tsp curry powder
- 1/2 tsp thyme
- 2 bay leaves
- 1 seasoning cube (Maggi or similar)
- Salt to taste
- 1 tsp paprika or chili powder (optional)
- 3 cups chicken or beef stock (or water)
For the Meat:
- 1 lb (about 500g) goat meat, beef, or chicken (seasoned and cooked)
- Spices: garlic, ginger, onion, pepper, seasoning cube, salt
- Grill, fry, or bake after boiling
For the Salad:
- 1 cup cooked pasta (optional)
- 1 cup shredded cabbage
- 1 carrot (grated)
- 1/2 cucumber (sliced)
- 1 boiled egg (sliced)
- Salad cream or mayonnaise
For the Shito (Ghanaian black pepper sauce):
- 1 cup dried blended pepper
- 1/2 cup ground dried fish or shrimp
- 1 medium onion (blended)
- 1 cup vegetable oil
- Salt and seasoning to taste
Instructions
1. Prepare the Jollof Base:
- Heat oil in a pot, add chopped onions, and sauté until soft.
- Add garlic, ginger, and tomato paste. Stir for 2–3 minutes.
- Add blended tomatoes and cook down until the oil separates.
- Season with curry, thyme, bay leaf, chili, seasoning cube, and salt.
2. Add Rice:
- Add washed rice and stir to coat it in the sauce.
- Add stock (or water) just to cover the rice.
- Cover and cook on medium-low heat. Stir occasionally.
- Once the liquid is absorbed and the rice is soft, it’s ready.
3. Cook the Meat:
- Season meat with garlic, onion, ginger, salt, and pepper. Boil until tender.
- Grill, fry, or oven-roast until browned.
4. Prepare Salad:
- Mix cabbage, carrots, pasta, cucumber, and eggs in a bowl.
- Add salad cream or mayonnaise and toss.
5. Make Shito (Quick Version):
- Heat oil and fry onions until soft.
- Add blended pepper and fry until dark and fragrant.
- Add ground dried fish/shrimp, stir, and season.
- Cook on low until thick and dark.
Serve:
Plate the jollof rice with meat, salad, and a spoonful of shito on the side—just like the picture.
Here are the nutrition benefits of the Jollof rice meal (with meat, salad, and shito), broken down by components:
1. Jollof Rice:
- Carbohydrates – Great source of energy from the rice.
- Lycopene – Found in tomato paste; an antioxidant that supports heart health.
- Fiber – If made with vegetables like onions and peppers.
- Vitamins A, C, and K – From the tomato and spices used.
- Low fat – If prepared with moderate oil.
2. Meat (Goat, Beef, or Chicken):
- High-quality protein – Builds and repairs muscles and tissues.
- Iron – Supports blood health and helps prevent anemia.
- Zinc – Boosts immune system.
- B Vitamins – For energy production and brain function.
Goat meat, in particular, is leaner than beef and lower in fat.
3. Salad (with or without pasta):
- Fiber – Helps with digestion and keeps you full longer.
- Vitamin A & C – Good for skin, vision, and immunity.
- Healthy fats – From eggs or salad cream (in moderation).
- Hydration – From raw veggies like cucumber.
4. Shito (Black Pepper Sauce):
- Spices & Pepper – Can boost metabolism and help fight inflammation.
- Dried fish/shrimp – Add protein, calcium, and iodine.
- Oil-based – Calorie-dense, so best eaten in moderation.
Overall Benefits:
- Balanced Meal – With carbs, protein, fats, and fiber.
- Energizing – Thanks to the rice and meat combo.
- Supports immune and blood health – From the rich mix of vegetables, iron, and vitamins.
- Flavorful and Satisfying – Encourages mindful, slower eating.
Tips for a Lighter/Healthier Version:
1. Use less oil when cooking the rice and shito.
2. Grill or oven-roast meat instead of frying.
3. Use brown rice or half white-half brown rice for more fiber.
4. Limit salad cream/mayo, or use plain yogurt as a healthier alternative.
5. Add more raw veggies to bulk up the salad and increase nutrients.
6. Use lean meat like skinless chicken breast or turkey.
