Embark on a culinary journey to Senegal with this authentic Chad Thiéboudienne recipe. Chad Thiéboudienne, also known as Chep Bou Dieune or Ceebu Jen, is the national dish of Senegal, cherished for its vibrant flavors and cultural significance. This iconic dish represents the rich tapestry of Senegalese cuisine, blending influences from West African, French, and North African culinary traditions.

Traditionally prepared with fish, rice, and an array of vegetables, Chad Thiéboudienne showcases the essence of Senegalese coastal life. From the bustling markets to the tranquil fishing villages, every ingredient tells a story of Senegal's cultural heritage and culinary prowess. Join us as we delve into the art of crafting this delectable dish, celebrating the flavors of Senegal and the warmth of its people.

Ingredients:

• 1 lb (450g) white fish fillets (such as tilapia or cod), cut into large chunks
• 2 cups long-grain rice
• 1 large onion, finely chopped
• 2 ripe tomatoes, diced
• 1 small eggplant, diced
• 1 small cabbage, chopped
• 2 carrots, sliced
• 1 green bell pepper, sliced
• 4 cloves garlic, minced
• 2 tablespoons tomato paste
• 3 tablespoons vegetable oil
• 1 teaspoon ground black pepper
• 1 teaspoon ground cayenne pepper (adjust to taste)
• 1 teaspoon paprika
• Salt to taste
• 4 cups water
• 1 scotch bonnet pepper (optional, for extra heat)
• Fresh parsley or cilantro for garnish

Instructions:

1- Rinse the rice under cold water until the water runs clear. Drain and set aside.

2- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the chopped onions and sauté until translucent, about 3-4 minutes.

3- Stir in the minced garlic and cook for another minute until fragrant.

4- Add the diced tomatoes and tomato paste to the pot, stirring well to combine. Cook for 5-7 minutes until the tomatoes break down and the mixture thickens.

5- Add the diced eggplant, cabbage, carrots, and green bell pepper to the pot. Season with ground black pepper, cayenne pepper, paprika, and salt to taste. Stir to coat the vegetables with the tomato mixture.

6- Pour in the water and bring the mixture to a simmer. If using, add the whole scotch bonnet pepper for extra heat.

7- Once simmering, gently add the fish fillets to the pot, making sure they are submerged in the liquid. Cover and cook for about 15-20 minutes or until the fish is cooked through and the vegetables are tender.

8- Meanwhile, in a separate pot, cook the rice according to package instructions until fluffy and tender.

9- Once the fish and vegetables are cooked, taste the sauce and adjust seasoning if needed. If the sauce is too thin, you can let it simmer uncovered for a few more minutes to thicken.

10- Serve the Chad Thiéboudienne hot over the cooked rice, garnished with fresh parsley or cilantro. Enjoy this flavorful dish that captures the essence of Senegalese and Chadian cuisine!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Chad Thiéboudienne recipe:

1 lb (450g) white fish fillets (tilapia or cod):

• Calories: 400-500 kcal
• Protein: 80-100g
• Fat: 5-15g
• Carbohydrates: 0g

benefits:Rich in protein, omega-3 fatty acids, and essential nutrients like vitamin D and selenium, supporting heart health, brain function, and overall well-being.

2 cups long-grain rice:

• Calories: 400-450 kcal
• Protein: 8-10g
• Fat: 1-2g
• Carbohydrates: 90-100g

benefits: A good source of carbohydrates, providing energy for the body, and contains essential vitamins and minerals like B vitamins, iron, and magnesium, supporting metabolism and nervous system function.

1 large onion:

• Calories: 60-70 kcal
• Protein: 2-3g
• Fat: 0g
• Carbohydrates: 14-16g

benefits: Packed with antioxidants, vitamins C and B6, and fiber, onions help boost immunity, support heart health, and aid digestion.

2 ripe tomatoes:

• Calories: 30-40 kcal
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 7-9g

benefits:High in vitamin C, potassium, and antioxidants like lycopene, tomatoes promote skin health, reduce the risk of chronic diseases, and support overall health.

1 small eggplant:

• Calories: 20-30 kcal
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 4-6g

benefits:Low in calories and rich in fiber, vitamins, and minerals, eggplant supports digestion, heart health, and may help lower cholesterol levels.

1 small cabbage:

• Calories: 100-150 kcal
• Protein: 5-7g
• Fat: 0g
• Carbohydrates: 20-25g

benefits:Loaded with vitamins K, C, and B6, as well as fiber and antioxidants, cabbage aids in digestion, supports bone health, and may help reduce inflammation.

2 carrots:

• Calories: 50-60 kcal
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 12-14g

benefits:Rich in beta-carotene, vitamins A and K, and fiber, carrots promote eye health, boost immunity, and support healthy skin.

1 green bell pepper:

• Calories: 20-30 kcal
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 5-7g

benefits:High in vitamin C, antioxidants, and fiber, green bell peppers support immune function, aid digestion, and may help lower the risk of chronic diseases.

4 cloves garlic:

• Calories: 15-20 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 3-4g

benefits:Packed with sulfur compounds, vitamins C and B6, and antioxidants, garlic has antimicrobial properties, supports heart health, and may help lower blood pressure.

2 tablespoons tomato paste:

• Calories: 30-40 kcal
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 6-8g

benefits:Concentrated source of vitamins, minerals, and antioxidants found in tomatoes, tomato paste adds flavor and nutrients to dishes, supporting overall health.

3 tablespoons vegetable oil:

• Calories: 360 kcal
• Protein: 0g
• Fat: 42g
• Carbohydrates: 0g

benefits:Provides healthy fats, including omega-3 and omega-6 fatty acids, essential for cell function, hormone production, and nutrient absorption.

1 teaspoon ground black pepper:

• Calories: 5-10 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits:Contains piperine, a compound with antioxidant and anti-inflammatory properties, supporting digestion and enhancing nutrient absorption.

1 teaspoon ground cayenne pepper:

• Calories: 5-10 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits: Rich in capsaicin, cayenne pepper boosts metabolism, reduces appetite, and may help relieve pain and inflammation.

1 teaspoon paprika:

• Calories: 5-10 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits: Contains vitamins A, E, and B6, as well as antioxidants like carotenoids, supporting eye health, skin health, and immune function.

Salt to taste:

• Negligible calories and macronutrients

benefits: Regulates fluid balance, nerve function, and muscle contractions in the body when consumed in moderation.

4 cups water:

• Negligible calories and macronutrients

benefits: Essential for hydration, nutrient transport, and waste removal in the body, supporting overall health and well-being.

1 scotch bonnet pepper (optional):

• Calories: 5-10 kcal
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits:High in capsaicin, scotch bonnet peppers have similar benefits to cayenne pepper, including metabolism boosting and pain-relieving properties.

Fresh parsley or cilantro for garnish:

• Negligible calories and macronutrients

benefits: Rich in vitamins A, C, and K, as well as antioxidants and minerals, fresh herbs add flavor and nutrients to dishes, supporting detoxification, immune function, and bone health.

Please note that these values are approximate and can vary based on factors such as the specific brands of ingredients used and cooking methods.