Discover the delicious Rwandan Rice recipe, a versatile dish commonly served with vegetables or meat. Ideal as a hearty side for stews, this recipe brings a touch of Rwandan cuisine to your table. Learn how to make this flavorful and satisfying rice dish with easy-to-follow steps.
Ingredients:
- 2 cups of long-grain rice
- 1 tablespoon vegetable oil
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 1 bell pepper, diced
- 1 cup carrots, diced
- 1 cup peas
- 1 tomato, chopped
- 1 teaspoon curry powder
- 1 teaspoon paprika
- 1/2 teaspoon turmeric
- 4 cups chicken or vegetable broth
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
Instructions:
Prepare the Rice:
- Rinse the rice under cold water until the water runs clear. Drain and set aside.
Cook the Vegetables:
- Heat vegetable oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent.
- Add the bell pepper, carrots, and peas. Cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.
Add Spices and Tomato:
- Stir in the chopped tomato, curry powder, paprika, and turmeric. Cook for another 2-3 minutes until the tomato softens and the spices become fragrant.
Combine Rice and Broth:
- Add the rinsed rice to the pot, stirring to coat the rice with the spices and vegetables.
- Pour in the chicken or vegetable broth. Season with salt and pepper to taste. Bring to a boil.
Simmer the Rice:
- Reduce heat to low, cover the pot, and let the rice simmer for about 18-20 minutes, or until the rice is cooked and the liquid is absorbed.
Fluff and Serve:
- Remove from heat and let the rice sit, covered, for 5 minutes. Fluff with a fork before serving.
- Garnish with fresh cilantro or parsley if desired.
Enjoy your Rwandan Rice as a delicious side dish to complement your favorite stews and main courses!
Nutritional Values
Long-Grain Rice (2 cups)
- About 1,400 calories
- 0.5 grams of fat
- 310 grams of carbohydrates
- 14 grams of protein
Benefits: Provides a significant source of carbohydrates for energy. It's a versatile base for many dishes.
Vegetable Oil (1 tablespoon)
- About 120 calories
- 14 grams of fat
- 0 grams of carbohydrates
- 0 grams of protein
Benefits: Adds fats for cooking and flavor. Use in moderation to manage calorie and fat intake.
Large Onion (1, finely chopped)
- About 45 calories
- 0.1 grams of fat
- 11 grams of carbohydrates
- 1 gram of protein
Benefits: Provides vitamins C and B6, manganese, and antioxidants. Helps enhance flavor and support immune health.
Garlic Cloves (2, minced)
- About 9 calories
- 0.1 grams of fat
- 2 grams of carbohydrates
- 0.4 grams of protein
Benefits: Contains antioxidants and has antimicrobial properties. Supports heart health and may improve immune function.
Bell Pepper (1, diced)
- About 30 calories
- 0.2 grams of fat
- 7 grams of carbohydrates
- 1 gram of protein
Benefits: Rich in vitamins A and C, antioxidants, and dietary fiber. Supports skin health and boosts the immune system.
Carrots (1 cup, diced)
- About 50 calories
- 0.2 grams of fat
- 12 grams of carbohydrates
- 1 gram of protein
Benefits: High in vitamin A, fiber, and antioxidants. Promotes eye health and supports digestive function.
Peas (1 cup)
- About 62 calories
- 0.2 grams of fat
- 11 grams of carbohydrates
- 4 grams of protein
Benefits: Provides protein, fiber, and vitamins A, C, and K. Supports digestive health and immune function.
Tomato (1, chopped)
- About 22 calories
- 0.2 grams of fat
- 5 grams of carbohydrates
- 1 gram of protein
Benefits: Rich in vitamins C and K, potassium, and antioxidants like lycopene. Supports heart health and reduces inflammation.
Curry Powder (1 teaspoon)
- About 6 calories
- 0.3 grams of fat
- 1 gram of carbohydrates
- 0.2 grams of protein
Benefits: Contains a blend of spices that offer anti-inflammatory and antioxidant properties. Supports overall health and flavor.
Paprika (1 teaspoon)
- About 6 calories
- 0.3 grams of fat
- 1 gram of carbohydrates
- 0.2 grams of protein
Benefits: Rich in vitamins A and E, and antioxidants. Adds color and flavor, and supports immune health.
Turmeric (1/2 teaspoon)
- About 8 calories
- 0.2 grams of fat
- 1.5 grams of carbohydrates
- 0.3 grams of protein
Benefits: Contains curcumin, which has powerful anti-inflammatory and antioxidant effects. Supports joint health and cognitive function.
Chicken or Vegetable Broth (4 cups)
- About 40 calories (chicken) or 20 calories (vegetable) per cup
- 0.5 grams of fat
- 1 gram of carbohydrates
- 7 grams of protein (chicken)
Benefits: Adds flavor and nutrients. Broth made from chicken provides protein and minerals, while vegetable broth is lower in calories.
Salt and Pepper (to taste)
- Salt: 0 calories
- Pepper: 6 calories per teaspoon
Benefits: Enhances flavor. Use salt in moderation to manage sodium intake, and pepper for added flavor and potential digestive benefits.
Fresh Cilantro or Parsley (for garnish)
- Cilantro: About 1 calorie per tablespoon
- Parsley: About 1 calorie per tablespoon
Benefits: Both herbs provide vitamins A and C, and antioxidants. They add flavor and help with digestion.
Comments