Embark on a culinary journey to Burkina Faso, a landlocked country in West Africa, and savor the rich flavors of its traditional cuisine with our Burkina Faso Riz Gras recipe. Riz Gras, meaning "Fat Rice" in French, is a delectable dish that reflects the vibrant cultural tapestry of the Sahel region. This flavorful rice-based dish is a testament to Burkina Faso's culinary heritage, blending local ingredients with an array of spices to create a mouthwatering symphony of tastes and aromas. Join us as we explore the steps to recreate this authentic Burkina Faso Riz Gras in your own kitchen, bringing a piece of West Africa to your dining table. Get ready to tantalize your taste buds with the warmth and authenticity of Burkina Faso's gastronomic treasure!

Ingredients:

• 2 cups long-grain parboiled rice
• 1 lb (450g) chicken, cut into bite-sized pieces
• 1 cup lamb or beef, diced
• 1 large onion, finely chopped
• 3 tomatoes, diced
• 3 cloves garlic, minced
• 1 thumb-sized piece of ginger, grated
• 2 carrots, peeled and sliced
• 1 bell pepper, diced
• 1 cup okra, sliced (optional)
• 1 cup green beans, chopped
• 2 cups vegetable or chicken broth
• 1/2 cup tomato paste
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 1/4 cup vegetable oil

Instructions:

Preparation:

1-Rinse the rice under cold water until the water runs clear. Set aside.

2-Season the chicken and lamb/beef with salt, pepper, and half of the minced garlic.

Sautéing the Meat:

1-Heat vegetable oil in a large pot over medium heat.

2-Brown the seasoned chicken and lamb/beef until golden on all sides. Remove and set aside.

Sautéing the Vegetables:

1-In the same pot, add more oil if needed and sauté the chopped onions until translucent.

2-Add the remaining minced garlic and grated ginger, cooking until fragrant.

3-Stir in the diced tomatoes, tomato paste, coriander, cumin, turmeric, and cayenne pepper. Cook for 5 minutes, stirring occasionally.

Building the Flavor:

1-Return the browned meat to the pot, coating it with the tomato and spice mixture.

2-Pour in the vegetable or chicken broth and bring the mixture to a simmer.

Adding the Vegetables:

1-Add the sliced carrots, bell pepper, okra (if using), and green beans to the pot. Stir well.

2-Allow the mixture to simmer for an additional 15-20 minutes, or until the vegetables are tender.

Cooking the Rice:

1-Stir in the rinsed rice, ensuring it is evenly distributed throughout the pot.

2-Cover the pot and simmer on low heat until the rice is cooked and has absorbed the flavors of the dish. This usually takes about 20-25 minutes.

Final Touch:

1-Check for seasoning and adjust salt and pepper as needed.

2-Once the rice is cooked, fluff it with a fork to separate the grains.

3-Serve the Burkina Faso Riz Gras hot, garnished with fresh herbs if desired.

Enjoy this flavorful Burkina Faso Riz Gras, a dish that harmoniously combines meat, vegetables, and aromatic spices for a truly authentic West African dining experience.

Nutritional Values

Providing exact nutritional values can be challenging as they can vary based on factors such as specific product brands, cooking methods, and ingredient sizes. However, I can offer approximate values for some of the key components in the recipe based on standard nutritional information:

Long-grain parboiled rice (2 cups):

• Calories: 430 kcal
• Carbohydrates: 88g
• Protein: 8g
• Fat: 1.5g
• Fiber: 1g

benefits:

• Good source of carbohydrates for energy.
• Contains essential nutrients like B vitamins and minerals.

Chicken (1 lb):

• Calories: 1130 kcal
• Protein: 112g
• Fat: 72g
• Carbohydrates: 0g

benefits:

• High-quality protein for muscle maintenance and repair.
• Rich in vitamins and minerals, including phosphorus and selenium.

Lamb or Beef (1 cup, diced):

• Calories: 338 kcal (for lamb, cooked)
• Protein: 29g
• Fat: 24g
• Carbohydrates: 0g

benefits:

• Excellent source of protein and essential amino acids.
• Contains iron for oxygen transport in the body.

Onion (1 large):

• Calories: 60 kcal
• Carbohydrates: 14g
• Protein: 2g
• Fat: 0g
• Fiber: 3g

benefits:

• Provides antioxidants and anti-inflammatory compounds.
• Contains fiber for digestive health.

Tomatoes (3 medium):

• Calories: 60 kcal
• Carbohydrates: 14g
• Protein: 3g
• Fat: 0g
• Fiber: 3g

benefits:

• Rich in vitamins A and C, as well as antioxidants.
• Supports heart health and provides hydration.

Garlic (3 cloves):

• Calories: 12 kcal
• Carbohydrates: 3g
• Protein: 0.6g
• Fat: 0g

benefits:

• Known for its anti-inflammatory and immune-boosting properties.
• Contains antioxidants and may have cardiovascular benefits.

Ginger (1 thumb-sized piece):

• Calories: 9 kcal
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g

benefits:

• Has anti-nausea and anti-inflammatory properties.
• May help reduce muscle pain and soreness.

Carrots (2 medium):

• Calories: 50 kcal
• Carbohydrates: 12g
• Protein: 1g
• Fat: 0g
• Fiber: 4g

benefits:

• High in beta-carotene, which converts to vitamin A for eye health.
• Provides antioxidants and supports immune function.

Bell Pepper (1 cup, diced):

• Calories: 25 kcal
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Rich in vitamin C and other antioxidants.
• Supports skin health and boosts the immune system.

Okra (1 cup, sliced):

• Calories: 33 kcal
• Carbohydrates: 7g
• Protein: 2g
• Fat: 0g
• Fiber: 3g

benefits:

• Contains fiber for digestive health.
• Provides vitamins C and K, as well as antioxidants.

Green Beans (1 cup, chopped):

• Calories: 31 kcal
• Carbohydrates: 7g
• Protein: 2g
• Fat: 0g
• Fiber: 3g

benefits:

• Low in calories and high in fiber.
• Good source of vitamins A, C, and K.

Vegetable or Chicken Broth (2 cups):

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

benefits:

• Hydrating and provides a flavorful base for the dish.
• Can contribute to overall fluid intake.

Tomato Paste (1/2 cup):

• Calories: 50 kcal
• Carbohydrates: 11g
• Protein: 2g
• Fat: 0g

benefits:

• Concentrated source of tomatoes, providing rich flavor.
• Contains vitamins and antioxidants.

Vegetable Oil (1/4 cup):

• Calories: 480 kcal
• Fat: 56g
• Carbohydrates: 0g
• Protein: 0g

benefits:

• Adds richness and flavor to the dish.
• Contains healthy fats and can aid in the absorption of fat-soluble vitamins.

These values are approximate and can vary based on specific brands and preparation methods. It's advisable to check the nutritional information on product labels for more accurate details.