Senegalese Riz Gras

May 14, 2023May 14, 20230 18
Classic Senegalese Riz Gras recipe with beef and vegetables
in Main

Prep

30 min

Cook

60 min

Ready In

90 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups vegetable oil for frying
14 potatoes , cut into 1-inch chunks
1 cassava ( manioc ) root , peeled and cut into large chunks
1 onion , thinly sliced
2 cloves garlic , minced
2 cups diced tomatoes
1 can tomato paste
7 cups water
1 pound stew beef , cubed
1 head cabbage , diced
4 large carrots , sliced
1 tablespoon chopped fresh parsley
2 teaspoons salt
1/2 teaspoon ground black pepper
3 cups rice

Nutrision Information

Servings Per Recipe
8
Calories
864
Sugar
10g
Fat
62g
Senegalese Riz Gras is a popular West African dish that is often served at special occasions like weddings and graduations. It is a hearty meal that includes a mix of vegetables, beef, and rice. The dish is flavored with onion, garlic, and tomato paste which gives it a rich, savory taste that is sure to satisfy. The fried potatoes and cassava add a satisfying crunch to the dish while the stew beef adds a hearty element. This recipe serves a large group and is perfect for sharing with friends and family.

Instructions

1.Heat the vegetable oil in a large pot or Dutch oven over medium heat.
2.Add the potatoes and cassava and fry until browned, about 8 minutes.
3.Remove the potatoes and cassava from the pot and set them aside.
4.Add the sliced onion and minced garlic to the pot and cook until the onion is translucent, about 5 minutes.
5.Add the diced tomatoes, tomato paste, water, stew beef, cabbage, and carrots to the pot.
6.Bring the mixture to a boil, then reduce the heat to low and simmer for 30 minutes.
7.Next, add the fried potatoes and cassava to the pot.
8.Stir in the chopped parsley, salt, and black pepper.
9.Cover the pot and continue to simmer until the vegetables are tender and the beef is cooked through, about 20 minutes.
10.In a separate pot, cook the rice according to package instructions.
11.Serve the Senegalese Riz Gras over the rice.

PROS

This dish is a complete meal that provides carbs, protein, and vegetables.

It’s great for feeding a large family or a group of guests.

The cassava in this dish is a good source of fiber and Vitamin C.

CONS

This dish is high in calories and fat due to the fried potatoes and beef.

The level of spiciness can be adjusted to taste but may be too hot for some palates.

HEALTH & BENEFITS

This dish contains a variety of vegetables which provide essential nutrients like Vitamin C, fiber, and antioxidants.
The stew beef is a good source of protein and iron which is important for building and repairing muscle tissue.
The cassava in this dish contains resistant starch which can improve digestion and blood sugar control.

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