How To Make Oil-Free Jollof Rice: Delicious Nigerian Classic🍚

9jakitchenblog
February 24, 2026

Learn how to make Oil-Free Jollof Rice with this healthy, flavor-packed Nigerian recipe. This vegan jollof rice is bold, smoky, and made without oil for a wholesome plant-based meal.

🍅 Introduction

Jollof rice is one of the most iconic dishes in West African cuisine, especially in Nigeria. Traditionally rich and cooked with oil, today we are elevating the classic with a wholesome twist — Oil-Free Jollof Rice.

This Oil-Free Jollof Rice recipe delivers the same bold tomato flavour, signature smokiness, and vibrant red colour you love, but without a single drop of oil. Whether you’re following a plant-based lifestyle, reducing fat intake, or simply exploring healthier Nigerian meals, this Oil-Free Jollof Rice will exceed your expectations.

Made with blended tomatoes, peppers, spices, and perfectly steamed rice, Oil-Free Jollof Rice proves that you don’t need oil to achieve depth, richness, and authentic flavour. If you have ever wondered how to make Oil-Free Jollof Rice without sacrificing taste, this detailed guide will show you exactly how.

By the end of this post, you’ll confidently master Oil-Free Jollof Rice in your own kitchen.

❤️ Why You’ll Love This Recipe

This Oil-Free Jollof Rice is not just healthy — it is deeply satisfying.

🌱 100% Plant-Based And Vegan Friendly
🫀 Lower In Fat Compared To Traditional Jollof
🔥 Bold, Smoky, Authentic Flavour
🍅 Packed With Fresh Tomato And Pepper Goodness
🍚 Perfect For Meal Prep
👨🏽‍🍳 Simple Cooking Method With No Frying Required
🌍 A Healthier Take On Nigerian Jollof Rice Without Oil

If you’re searching for a Healthy Jollof Rice Recipe that still tastes like home, this one is for you.

🛒 Ingredients Needed

Below are the essential ingredients for making Oil-Free Jollof Rice:

🍅 Fresh Ripe Tomatoes – The base for the rich red sauce.
🌶 Red Bell Peppers – Add sweetness and body.
🌶 Scotch Bonnet Or Habanero Pepper – For authentic heat.
🧅 Onion – Divided for blending and flavour building.
🧄 Garlic – Adds aromatic depth.
🌿 Fresh Thyme – Classic Nigerian flavour profile.
🌿 Bay Leaves – Enhances aroma.
🧂 Sea Salt – For balancing flavours.
🧄 Onion Powder – Intensifies savoury notes.
🌶 Paprika – Adds mild smokiness.
🍚 Long-Grain Parboiled Rice – Essential for non-sticky grains.
🥕 Mixed Vegetables (Optional) – Carrots, peas for added nutrition.
🥣 Vegetable Stock – Builds richness without oil.
🍅 Tomato Paste – Concentrates tomato flavour naturally.

These ingredients combine beautifully to create a deeply satisfying Vegan Jollof Rice experience.

🍳 Equipment Needed

Large Heavy-Bottom Pot Or Dutch Oven
Blender
Wooden Spoon
Measuring Cups And Spoons
Fine Mesh Strainer (Optional For Extra Smooth Sauce)
Lid With Tight Seal

👩🏽‍🍳 Step-By-Step Guide To Making Oil-Free Jollof Rice

🔥 Step 1: Prepare The Pepper-Tomato Base

Blend tomatoes, bell peppers, scotch bonnet, half the onion, and garlic.
Blend until smooth but thick.
Set aside.

🍅 Step 2: Cook Down The Sauce Without Oil

Pour blended mixture into a heavy pot.
Add tomato paste.
Simmer uncovered on medium heat.
Allow water to reduce naturally.
Stir occasionally to prevent sticking.

This stage is crucial for building flavour in Oil-Free Jollof Rice since we are not frying in oil.

🌿 Step 3: Season The Sauce

Add thyme, bay leaves, paprika, onion powder, and salt.
Stir thoroughly.
Add vegetable stock gradually.
Allow mixture to simmer until rich and thick.

Your sauce should be bold and slightly concentrated before adding rice.

🍚 Step 4: Add The Rice

Rinse parboiled rice thoroughly.
Add rice to the sauce.
Stir until evenly coated.
Adjust liquid — rice should be just covered.

🔥 Step 5: Steam To Perfection

Cover pot tightly.
Reduce the heat to low.
Allow rice to steam gently.
Avoid frequent stirring.
Cook for 25–35 minutes.

This steaming method ensures your Oil-Free Jollof Rice cooks evenly without burning.

🥕 Step 6: Add Vegetables (Optional)

Add peas and carrots during the last 10 minutes.
Gently fluff with a fork.
Remove bay leaves before serving.

Vegan Jollof Rice — **Oil-Free Jollof Rice**

🌟 Tips For A Perfect Result

To master Oil-Free Jollof Rice, follow these expert tips:

🔥 Use a heavy-bottom pot to prevent scorching.
🍅 Cook sauce thoroughly before adding rice — this replaces oil frying.
🍚 Always rinse rice to remove excess starch.
🌿 Layer seasoning gradually instead of adding everything at once.
🧂 Taste the sauce before adding rice — it should be slightly salty.
🔥 Use very low heat for steaming.
🥣 Add vegetable stock in stages rather than all at once.
⏳ Allow rice to rest for 5 minutes before fluffing.
🍅 Do not skip tomato paste — it adds depth.
🔥 For smokiness, allow the bottom layer to slightly toast (optional).

🍽️ Serving Suggestions

Oil-Free Jollof Rice pairs beautifully with:

🥗 Fresh Nigerian Salad
🍌 Fried Or Baked Plantains
🌱 Grilled Tofu
🍢 Vegetable Skewers
🥒 Cucumber And Tomato Salad
🥬 Steamed Greens

For gatherings, this Plant-Based Jollof Rice works perfectly as a main dish.

🔄 Variations

You can customize Oil-Free Jollof Rice in several ways:

🌶 Extra Spicy Version – Increase scotch bonnet.
🥕 Fully Loaded Veggie Version – Add mushrooms, sweet corn.
🍄 Mushroom Umami Boost – Adds depth.
🌾 Brown Rice Option – Adjust liquid and cooking time.
🥥 Coconut Version – Replace part of the stock with coconut milk.

Each variation still maintains the integrity of Nigerian Jollof Rice Without Oil.

📊 Nutritional Information (Approximate Per Serving)

Based On Similar Plant-Based Jollof Data:
Source Reference↗

Nutrient	Amount Per Serving	% Daily Value (DV)
Calories	230 kcal	11%
Total Fat	1 g	1%
Saturated Fat	0 g	0%
Carbohydrates	49 g	18%
Fiber	4 g	14%
Protein	6 g	12%
Sodium	420 mg	18%
Vitamin A	—	35%
Vitamin C	—	60%

🩺 Health Benefits And Advice

Oil-Free Jollof Rice supports:

🫀 Heart Health – Reduced saturated fat.
🌱 Weight Management – Lower calorie density.
🩸 Stable Blood Sugar – High fiber content.
🧠 Nutrient Density – Rich in antioxidants from tomatoes.
💪 Plant-Based Protein – Supports muscle health.

This Healthy Jollof Rice Recipe fits into vegan, vegetarian, and whole-food diets.

❓ Frequently Asked Questions

Q1. Can Oil-Free Jollof Rice Taste As Good As Traditional Jollof?
👉 Yes! Proper sauce reduction and seasoning make Oil-Free Jollof Rice equally flavorful.

Q2. Why Is My Oil-Free Jollof Rice Sticky?
👉 You may not have rinsed the rice properly or used too much liquid.

Q3. Can I Use Brown Rice?
👉 Yes, but increase cooking time and liquid slightly.

Q4. How Do I Prevent Burning?
👉 Use low heat and a heavy pot. Avoid frequent stirring.

Q5. Is Oil-Free Jollof Rice Good For Meal Prep?
👉 Absolutely. It stores well for 4–5 days refrigerated.

🌍 Final Thought

Oil-Free Jollof Rice is proof that tradition and health can coexist beautifully. This vibrant, bold, and satisfying dish delivers everything you love about Nigerian jollof — without added oil.

Whether you’re embracing plant-based cooking or simply seeking a lighter alternative, Oil-Free Jollof Rice deserves a permanent spot in your kitchen.

At 9jaKitchen, we believe healthy Nigerian meals should never compromise on flavour — and this Oil-Free Jollof Rice stands as delicious evidence.

Ready to cook? Let’s bring this wholesome classic to life. 🍚🔥

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