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.