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Overview

Riz Gras

Riz au Gras, Fat Rice, Burkinabé Jollof Rice

This riz gras burkina faso recipe is the national dish of Burkina Faso: long-grain rice simmered in a rich tomato, onion and stock base with bone-in chicken, carrots, cabbage, eggplant and peppers, until every grain is stained orange-red and the vegetables sit proudly on top. It is a party dish, cooked in one big pot and served straight from it. One serving is about 490 g.

Riz gras — literally fat rice — is listed as the national dish of Burkina Faso and is the dish of urban parties and family gatherings across West Africa, where it is also known as jollof rice in English-speaking countries. The name comes from the generous oil the rice is cooked in, and in Burkina Faso it is usually served at celebrations with the meat and chunks of vegetables presented on top of the rice.

Pairs well with: Fried plantain, cucumber salad & chilled bissap

Provenance

Burkina Faso flag Burkina Faso

Burkinabé Celebration Table

African Heritage

Time Dedication

1h 15m

20m prep • 55m cook

Batch Yield

6 Servings

659 kcal per serving

1 serving ≈ 490 g

Technical Skill

Intermediate

Intermediate (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Family lunches, parties, celebrations, feeding a crowd Cost: Low — about $2–3 per serving at home
A platter of riz gras with chicken, potato, carrot and lime wedges

Burkinabé Celebration Table

Photo: Lamahks88, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $2–3 per serving at home (USD)

A true riz gras is judged by its rice: separate grains, stained orange-red all the way through, never mushy and never pale.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 15m
P

Prep Stage: Blend, Chop, Rinse

20 Mins • Knife Work

Blend the tomatoes with one onion, the garlic and the ginger until smooth. Chop the second onion, cut the carrots into thick batons, the cabbage into wedges, the eggplant into cubes and the pepper into strips. Rinse the rice until the water runs clear. Season the chicken and have the hot stock ready.

Maestro Tip: Cut the vegetables big — small pieces disappear into the rice after 25 minutes of simmering.

  1. 1

    Brown the Chicken

    10 Mins Medium-high heat, about 190°C (375°F)

    Heat 30 ml of the oil in a large heavy pot over medium-high heat. Brown the chicken pieces skin-side down for 4–5 minutes per side until golden, then lift them out onto a plate. They will finish cooking in the rice later.

    Do not crowd the pot — brown in two batches so the skin crisps instead of steaming.

    Done when: Skin is golden-brown on both sides; the meat is still pink inside.

  2. 2

    Fry the Tomato Base

    10 Mins Medium heat, about 175°C (350°F)

    Add the remaining oil to the same pot. Fry the chopped onion for 2 minutes, then add the blended tomato mixture, the tomato paste, curry powder and crushed bouillon cube. Cook, stirring often, for 8–10 minutes until the sauce darkens, thickens and the oil begins to separate at the edges.

    Frying the tomato paste until it turns brick-red is what gives riz gras its colour — raw paste tastes tinny.

    Done when: The sauce is thick, dark red, and smells sweet and savoury rather than raw.

  3. 3

    Add Stock and Vegetables

    5 Mins Boiling, 100°C (212°F)

    Pour in the hot chicken stock and stir, scraping up the browned bits from the bottom. Return the chicken to the pot, tuck in the carrots, cabbage wedges, eggplant and pepper, add the bay leaves and the whole scotch bonnet, and bring everything to a boil.

    Hot stock keeps the cooking on track; cold stock drops the temperature and the rice cooks unevenly.

    Done when: The pot is at a rolling boil and the vegetables are submerged in sauce.

  4. 4

    Add the Rice

    5 Mins Boiling, 100°C (212°F)

    Sprinkle the rinsed rice evenly over the pot and stir once, gently, so the grains sit in the sauce around the chicken and vegetables. Taste the liquid and adjust the salt — it should taste a touch saltier than you want, because the rice will absorb it.

    Stir once only. Constant stirring breaks the grains and turns the pot to porridge.

    Done when: The rice is evenly spread and just covered by liquid.

  5. 5

    Simmer, Lid On

    25 Mins Low simmer, about 95°C (200°F)

    Cover tightly, lower the heat to the gentlest simmer and cook for 20–25 minutes without lifting the lid. The rice absorbs the sauce and steams through; the chicken finishes to 74°C (165°F) in the thickest part and the vegetables turn tender but keep their shape.

    Resist peeking — every lift of the lid lets out the steam the rice needs.

    Done when: The rice is tender, the liquid is absorbed, and the chicken reads 74°C (165°F).

  6. 6

    Rest and Serve

    5 Mins Resting, about 70°C (160°F)

    Take the pot off the heat, fish out the bay leaves and the whole chilli, and rest, still covered, for 5 minutes. Fluff the rice gently with a fork, arrange the chicken and vegetables on top, and serve straight from the pot or on a wide platter.

    Resting lets the last steam finish the grains so they stay separate instead of clumping.

    Done when: The grains are separate and fluffy, and the vegetables sit proudly on top.

Finishing Touches & Plating

Serve family-style from the pot, chicken and vegetables arranged on top of the rice, with lime wedges and the sliced onion on the side. Everyone takes from the same dish — that is the point of riz gras.

Nutritional Physiology & Benefits

Nutrition

Energy

659

kcal / serving

Protein

31g

Complete AA

Carbs

70g

Complex

Fats

28g

Healthy

Per serving (6 servings · 1 serving ≈ 490 g)
Energy659 kcal
Protein31 g
Carbohydrates70 g
Fat28 g
Fibre5.8 g
Sugar8.3 g
Sodium660 mg
Per 100g
Energy135 kcal
Protein6.2 g
Carbohydrates14.4 g
Fat5.8 g
Fibre1.2 g
Sugar1.7 g
Sodium135 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin A (carrot, tomato, pepper), vitamin C (tomato, pepper, cabbage), vitamin K (cabbage), potassium and folate (vegetables), iron and B vitamins (chicken).

Vegetables in Every Spoonful

Carrot, cabbage, eggplant, pepper and tomato bring fibre, vitamin A and vitamin C to a dish that is mostly rice and chicken.

One-Pot Energy

Rice and chicken together deliver steady energy and about 30 g of protein per serving, which is why this is the go-to lunch for long working days.

Feeds a Crowd Simply

A single pot, everyday ingredients and no special equipment — a complete, balanced meal for six with one pan to wash.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Vegetables

Cucumber & Onion Salad

Cool, crisp cucumber and raw onion cut the richness of the oily rice and refresh the palate between spoonfuls.

Sides

Fried Plantain

Sweet plantain is the classic counterpoint to the salty, spicy rice, and it is served with riz gras at almost every celebration.

Fried Tilapia

In Burkina Faso riz gras is often served with a piece of marinated fried fish on the side; the crisp fish adds texture and a second protein.

Drinks

Chilled Bissap

Tart hibiscus tea, served cold, balances the heat of the chilli and the salt of the bouillon.

Complete menu

Serve the riz gras from the pot with fried plantain, a cucumber and onion salad, and a piece of fried tilapia on the side; finish with chilled bissap.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Very Sweet Drinks With the Meal

Sugary sodas alongside an already salty, energy-dense rice make the meal much heavier in sugar without adding anything the dish needs; water or unsweetened bissap is the better match. This is general food information, not medical advice.

Leaving Cooked Rice Out for Hours

Cooked rice can grow bacteria if it sits warm for a long time — cool leftovers within 2 hours and refrigerate them. Reheat until steaming and the centre reaches 74°C (165°F). This is general food-safety information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA filling, complete lunch — rice, chicken and a full range of vegetables in one pot.
  • ChildrenSuitable from age 2+ with the chilli left whole (or out entirely) and the chicken cut small; the rice is soft and easy to eat.
  • ElderlyGood choice — everything is soft and easy to chew; keep the chilli mild and the portions moderate.
  • Pregnant womenGenerally suitable; make sure the chicken is cooked through to 74°C (165°F) and keep the chilli mild.
  • Breastfeeding womenGenerally suitable; the vegetables and protein support recovery — keep the bouillon and salt moderate.
  • AthletesA strong lunch after training: about 30 g protein with plenty of carbs for glycogen.
  • Weight gainA good choice — take a generous serving and add plantain or fish on the side.
  • Weight lossTake a smaller portion of rice, load up on the vegetables and chicken, and skip the plantain.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesRice is the main carbohydrate, so keep the portion to about one cup cooked and fill the rest of the plate with vegetables. Ask your clinician about portion sizes.
  • High blood pressureThe stock and bouillon cube make this salty — use low-sodium stock, one cube, and less added salt. Ask your clinician if you follow a low-sodium diet.
  • Kidney diseaseThe stock, bouillon and salt are high in sodium and potassium; eat a modest portion and ask your clinician about limits.
  • GoutChicken and rice are moderate in purines; eat occasionally and in modest portions, and ask your clinician if you have gout.
  • Stomach issuesThe dish is usually gentle, but skip the chilli and go easy on the onion if your stomach is sensitive. Ask your clinician if symptoms persist.
  • Cardiovascular diseaseKeep the oil modest and favour the vegetables and lean chicken; the rice portion matters most. Ask your clinician for personalised guidance.
  • Fatty liverChoose a smaller rice portion with extra vegetables and skinless chicken. Ask your clinician for personalised guidance.
  • Food allergiesContains chicken. Bouillon cubes and stock may contain wheat or soy depending on the brand — check the label. Ask your clinician if you have a food allergy.
  • Special therapeutic dietsIf you follow a prescribed low-sodium diet, use low-sodium stock, half a bouillon cube and no added salt, and check with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool within 2 hours and store in shallow airtight containers.
In the fridge
3–4 days.
In the freezer
2 months (the rice texture softens a little on thawing).
How to reheat
Reheat in a covered pan with a splash of water until steaming and the centre reaches 74°C (165°F).
Freezing recommended
Yes, though the vegetables soften — best eaten fresh.
Signs it has spoiled
Sour or musty smell, slimy rice, or visible mould.

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