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Chickpea and Black Rice Jollof with Smoked Mackerel

Here’s one of my many jollof recipes with black rice and chickpeas served with smoked mackerel and salad.

Jollof rice is a staple dish in Nigeria and many West African countries. We make it by cooking white rice in a tomato stew with herbs and spices. Everyone has a slightly different preparation method, whether it’s the sequence in which they add the rice to the tomato stew or the types of herbs, spices and seasoning they use. 

I have at least three recipes that I rotate between depending on time and the flavour I desire. I’ve chosen to cook with black instead of white rice today. 

Why?

Besides its delicious, nutty flavour, black rice is arguably the most nutritious rice variety on the market. It has the lowest glycaemic index of all rice varieties and is rich in purple anthocyanins, the same antioxidants present in blackberries, blueberries and aubergines. Purple anthocyanins have superior cognition benefits with inflammation-fighting characteristics. 

Today I’m going to share my most straightforward, quick jollof recipe. But before I do so, let’s explore the

Nutritional Highlights of Chickpea and Black Rice Jollof with Smoked Mackerel

This recipe is considered a medium GL recipe with an estimated glycaemic load (GL) of 13.7. The fat content of this recipe is high at 32.9g, but most of it is healthy monounsaturated and polyunsaturated fat. Besides, as women need fat to support hormone function, fat is beneficial for you and should never scare you.

Fibre: Black rice and chickpeas are the main fibre contributors to this recipe. Fibre is crucial for gut and heart health and helps to maintain a healthy weight. This recipe is an excellent source of fibre, providing 10.5g or 42% of the recommended daily intake (RDI) per serving. 

Protein: Chickpeas and mackerel are the chief protein sources in this recipe. Protein is crucial for cell and tissue repair, muscle growth and strength, and a healthy immune system. This recipe is an excellent protein source, providing the recommended 25.1g per serving. 

Omega-3 fats: Mackerel is the source of omega-3 fats in this recipe. Omega-3 fats are crucial for cognitive health and lowering inflammation. This recipe is an excellent omega-3 source, providing 2.9g or 132% of the RDI per serving. 

Vitamin D: Mackerel is the primary source of vitamin D in this recipe. Vitamin D is crucial for bone and tooth health and immunity. This recipe is an excellent vitamin D source, providing 4.1mcg or 41% of the RDI per serving. 

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The Recipe

Ingredients

  • 2 medium smoked mackerel fillets, sliced

For the jollof rice

For the salad

  • 1 large cucumber, sliced then quartered
  • 560g cherry tomatoes, quartered
  • 1 bag mixed salad leaves
  • 1 tablespoon extra-virgin olive oil
  • Salt and black pepper, to taste

Method

  1. Rinse the black rice thoroughly under cold running water, then set aside. 
  2. Heat olive oil in a large, non-stick lidded saucepan on medium heat, then add onion. Fry for one minute until softened. Add tomato puree and bay leaf, fry for four minutes without burning, then add garlic, paprika, cayenne and curry powder. Keep frying for one minute until fragrant, then stir in chickpeas, black rice and vegetable stock cube. 
  3. Season with a pinch of salt, mix thoroughly to combine, then flatten the top of the rice. 
  4. Add warm water to cover the rice by about one inch. Bring to the boil, then turn the heat down to the lowest. Cover the pot first with foil, then put the lid on and cook until the rice fully absorbs the liquid. If necessary, keep adding small amounts of water until the rice softens to your desired texture. 
  5. Combine all the ingredients for the salad in a large bowl. 
  6. Divide the rice, salad and smoked mackerel between four bowls. Garnish with fresh parsley if you wish. Enjoy!
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Chickpea and Black Rice Jollof with Smoked Mackerel

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4
  • Category: Lunch/Dinner
  • Method: Stove
  • Cuisine: Nigerian-inspired

Description

Flavorful chickpea and black rice jollof with smoked mackerel 


Ingredients

Scale
  • 2 medium smoked mackerel fillets, sliced

For the jollof rice

  • 240g organic black rice
  • 4 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 1 jumbo garlic clove, finely chopped
  • 3 tablespoons tomato puree
  • 1 chicken or vegetable stock cube
  • 1 teaspoon Madras curry powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon cayenne (optional)
  • 1 large bayleaf, dried
  • 1 can cooked chickpeas, drained and rinsed

For the salad

  • 1 large cucumber, sliced then quartered
  • 560g cherry tomatoes, quartered
  • 1 bag mixed salad leaves
  • 1 tablespoon extra-virgin olive oil
  • Salt and black pepper, to taste

Instructions

  1. Rinse the black rice thoroughly under cold running water, then set aside.
  2. Heat olive oil in a large, non-stick lidded saucepan on medium heat, then add onion. Fry for one minute until softened. Add tomato puree and bay leaf, fry for four minutes without burning, then add garlic, paprika, cayenne and curry powder. Keep frying for one minute until fragrant, then stir in chickpeas, black rice and vegetable stock cube.
  3. Season with a pinch of salt, mix thoroughly to combine, then flatten the top of the rice.
  4. Add warm water to cover the rice by about one inch. Bring to the boil, then turn the heat down to the lowest. Cover the pot first with foil, then put the lid on and cook until the rice fully absorbs the liquid. If necessary, keep adding small amounts of water until the rice softens to your desired texture.
  5. Combine all the ingredients for the salad in a large bowl.
  6. Divide the rice, salad and smoked mackerel between four bowls. Garnish with fresh parsley if you wish. Enjoy!


Nutrition

  • Serving Size: Per serving
  • Calories: 679
  • Sugar: 15.7g
  • Sodium: 440mg
  • Fat: 32.8g
  • Saturated Fat: 5.5g
  • Unsaturated Fat: 16.8g
  • Trans Fat: 0g
  • Carbohydrates: 71g
  • Fiber: 10.5g
  • Protein: 25.1g
  • Cholesterol: 31.5mg

References

Cristina, V.I., and Lacerda, L.G. (2019) Black rice (Oryza sativa L.): A review of its historical aspects, chemical composition, nutritional and functional properties, and applications and processing technologies. Food Chemistry, 301: 125304

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The Comments

  • Ijeoma obu
    August 24, 2023

    Very helpful an answer to prayer.