Benin Peanut Sauce over Rice, also known as "Sauce d’Arachide," is a beloved West African dish celebrated for its rich flavors and nutritional benefits. This hearty meal combines a creamy peanut butter sauce with fluffy rice, creating a perfect balance of textures and tastes. Commonly enjoyed in Benin and other West African countries, it is often accompanied by chicken or made vegetarian by omitting the meat. This dish is packed with protein from the peanut butter and chicken, while the rice provides essential carbohydrates. Historically, it has been a staple due to its simplicity and the availability of its ingredients, making it a go-to comfort food. Peanut butter adds healthy fats and fiber, aiding in prolonged satiety and delivering essential vitamins and minerals such as vitamin E, magnesium, and potassium. This nutritious and flavorful dish is easy to prepare, adaptable to different dietary preferences, and a delightful addition to any meal plan.

Ingredients:

1- 1 cup of long-grain rice

2- 1 can of tomato paste

3- 1 large onion, diced

4- 3 cloves of garlic, minced

5- 1 teaspoon of ground ginger

6- 1 teaspoon of smoked paprika

7- 1/2 teaspoon of cumin

8- 1/2 teaspoon of ground coriander

9- 1/2 teaspoon of salt

10- 1/4 teaspoon of cayenne pepper

11- 1/4 teaspoon of black pepper

12- 1 cup of unsalted peanut butter

13- 4 cups of water

14- 1 pound of chicken, cut into bite-sized pieces (optional)

15- 1/2 cup of roasted peanuts, chopped (optional)

16- Fresh cilantro, chopped (optional)

Method:

1- Rinse the rice under cold running water and cook according to the package instructions. Once cooked, fluff the rice with a fork and set it aside.

2- In a large pot, heat up the tomato paste over medium heat until it darkens slightly in color. This should take about 2-3 minutes.

3- Add the diced onion and minced garlic to the pot and sauté until the onion is translucent and the garlic is fragrant, about 3-4 minutes.

4- Add the ginger, smoked paprika, cumin, ground coriander, salt, cayenne pepper, and black pepper to the pot and stir well.

5- Add the peanut butter and stir until it has melted into the mixture.

6- Slowly pour in the water, stirring constantly, until the sauce is smooth and well combined.

7- If using chicken, add it to the pot and cook until it is cooked through, about 10-12 minutes.

8- Serve the peanut sauce over the rice and garnish with chopped roasted peanuts and fresh cilantro (optional).

Notes:

1- This recipe can be made vegetarian by omitting the chicken.

2- Adjust the amount of cayenne pepper according to your desired level of spiciness.

3- The sauce can be stored in an airtight container in the refrigerator for up to 5 days.

Nutrition Value:

1. 1 Cup of Long-Grain Rice

- Calories: 205

- Carbohydrates: 45g

- Protein: 4g

- Fat: 0.4g

- Sodium: 0mg

- Cholesterol: 0mg

- Vitamins: Small amounts of B vitamins (thiamin, niacin)

- Minerals: Manganese, magnesium, phosphorus

- Nutritional Benefit: Provides a good source of energy from carbohydrates, and contains essential minerals that support metabolic functions.

2. 1 Can of Tomato Paste (6 oz)

- Calories: 139

- Carbohydrates: 33g

- Protein: 7g

- Fat: 0.6g

- Sodium: 220mg

- Cholesterol: 0mg

- Vitamins: Vitamins A, C, K

- Minerals: Potassium, iron

- Nutritional Benefit: Rich in antioxidants, vitamins A and C which are important for immune function and skin health, and iron for blood health.

3. 1 Large Onion, Diced

- Calories: 44

- Carbohydrates: 10g

- Protein: 1g

- Fat: 0.1g

- Sodium: 4mg

- Cholesterol: 0mg

- Vitamins: Vitamin C, B6

- Minerals: Manganese, potassium

- Nutritional Benefit: Provides antioxidants and vitamin C for immune support, and manganese for metabolism.

4. 3 Cloves of Garlic, Minced

- Calories: 13

- Carbohydrates: 3g

- Protein: 0.6g

- Fat: 0g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Vitamin C, B6

- Minerals: Manganese, selenium

- Nutritional Benefit: Offers anti-inflammatory and immune-boosting properties, along with vitamins and minerals that support overall health.

5. 1 Teaspoon of Ground Ginger

- Calories: 6

- Carbohydrates: 1.4g

- Protein: 0.1g

- Fat: 0g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Vitamin B6

- Minerals: Magnesium, manganese

- Nutritional Benefit: Known for its digestive benefits and anti-inflammatory properties.

6. 1 Teaspoon of Smoked Paprika

- Calories: 6

- Carbohydrates: 1.2g

- Protein: 0.3g

- Fat: 0.3g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Vitamin A, E

- Minerals: Iron, potassium

- Nutritional Benefit: Provides a rich source of antioxidants and vitamins, supporting vision and skin health.

7. 1/2 Teaspoon of Cumin

- Calories: 4

- Carbohydrates: 0.9g

- Protein: 0.2g

- Fat: 0.2g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Vitamin A, E

- Minerals: Iron, manganese

- Nutritional Benefit: Enhances digestion and offers antioxidants and iron.

8. 1/2 Teaspoon of Ground Coriander

- Calories: 3

- Carbohydrates: 0.6g

- Protein: 0.1g

- Fat: 0.1g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: Vitamin C, K

- Minerals: Calcium, iron

- Nutritional Benefit: Supports digestive health and provides anti-inflammatory benefits.

9. 1/2 Teaspoon of Salt

- Calories: 0

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Sodium: 1160mg

- Cholesterol: 0mg

- Vitamins: None

- Minerals: Sodium

- Nutritional Benefit: Essential for fluid balance and nerve function.

10. 1/4 Teaspoon of Cayenne Pepper

- Calories: 1

- Carbohydrates: 0.3g

- Protein: 0g

- Fat: 0g

- Sodium: 0.2mg

- Cholesterol: 0mg

- Vitamins: Vitamin A, C, E

- Minerals: Potassium

- Nutritional Benefit: Boosts metabolism and provides antioxidants.

11. 1/4 Teaspoon of Black Pepper

- Calories: 2

- Carbohydrates: 0.5g

- Protein: 0.1g

- Fat: 0g

- Sodium: 0.4mg

- Cholesterol: 0mg

- Vitamins: Vitamin K

- Minerals: Manganese, iron

- Nutritional Benefit: Aids digestion and enhances nutrient absorption.

12. 1 Cup of Unsalted Peanut Butter

- Calories: 1510

- Carbohydrates: 46g

- Protein: 65g

- Fat: 130g

- Sodium: 17mg

- Cholesterol: 0mg

- Vitamins: Vitamin E, B6

- Minerals: Magnesium, potassium, phosphorus

- Nutritional Benefit: High in healthy fats and protein, supports heart health and provides essential vitamins and minerals.

13. 4 Cups of Water

- Calories: 0

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Sodium: 0mg

- Cholesterol: 0mg

- Vitamins: None

- Minerals: None

- Nutritional Benefit: Essential for hydration and bodily functions.

14. 1 Pound of Chicken, Cut into Bite-Sized Pieces (Optional)

- Calories: 550

- Carbohydrates: 0g

- Protein: 100g

- Fat: 15g

- Sodium: 130mg

- Cholesterol: 270mg

- Vitamins: B vitamins (niacin, B6)

- Minerals: Phosphorus, selenium

- Nutritional Benefit: Excellent source of lean protein, supports muscle growth and repair.

15. 1/2 Cup of Roasted Peanuts, Chopped (Optional)

- Calories: 427

- Carbohydrates: 18g

- Protein: 18g

- Fat: 35g

- Sodium: 6mg

- Cholesterol: 0mg

- Vitamins: Vitamin E, niacin

- Minerals: Magnesium, phosphorus

- Nutritional Benefit: Adds extra protein and healthy fats, providing crunch and additional nutrients.

16. Fresh Cilantro, Chopped (Optional)

- Calories: 1 per tablespoon

- Carbohydrates: 0.1g

- Protein: 0.1g

- Fat: 0g

- Sodium: 0.1mg

- Cholesterol: 0mg

- Vitamins: Vitamin A, K

- Minerals: Potassium, calcium

- Nutritional Benefit: Provides a fresh flavor and vitamins A and K, which support vision and bone health.

Overall, Benin Peanut Sauce over Rice is a flavorful and filling dish that is perfect for a family dinner or a casual gathering with friends. It is also a great way to incorporate more plant-based proteins into your diet, as peanut butter is a rich source of protein and healthy fats. Enjoy!