Tanzanian Vegetable Rice

May 16, 2023May 16, 20230 1
Delicious Tanzanian Vegetable Rice recipe with a healthy twist
in Rice

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups basmati rice
3 tablespoons vegetable oil
1 onion , chopped
2 garlic cloves , crushed
3 cups vegetable stock or 3 cups water
4 ounces sweet corn
1/2 red bell peppers or 1/2 green bell pepper , chopped
1 large carrot , grated

Nutrision Information

Servings Per Recipe
6
Calories
251
Sugar
4g
Fat
8g
Tanzanian Vegetable Rice is a popular dish in Tanzania, East Africa. The dish is a fusion of African and Middle Eastern flavors and is often served as a main course or as a side dish. The recipe is simple and can be easily customized to personal tastes. The combination of flavorful herbs and spices and colorful vegetables make for a visually stunning dish that is sure to impress guests. The dish is not only delicious but also nutritious, with each serving providing a variety of essential vitamins and minerals to keep the body healthy and energized.

Instructions

1.Rinse the rice well and set aside.
2.In a large pot, heat the oil over medium heat and sauté the onions and garlic until softened.
3.Add the rice to the pot and stir to coat in the oil and onion mixture.
4.Pour in the vegetable stock or water and add the sweet corn, bell pepper, and grated carrot.
5.Bring to a boil and then reduce heat to low, cover, and let simmer for 20 minutes.
6.Stir occasionally to avoid sticking to the bottom of the pot.
7.Remove from heat and let stand for 5 minutes before fluffing with a fork and serving.

PROS

Tanzanian Vegetable Rice is a delicious and easy dish to prepare.
It is a great way to get your daily serving of vegetables and is vegan and gluten-free.
The basmati rice used in this recipe is a good source of carbohydrates and the vegetables provide essential vitamins and fiber.

This recipe can be easily customized to personal preferences by adding or substituting vegetables to suit taste and diet.

CONS

The rice used in this recipe is high in carbohydrates, and the high fiber content of the vegetables used can cause bloating in some people.
This recipe can cause a spike in blood sugar levels and is not recommended for people on a low-carb diet.
If you prefer a less-starchy dish, switch out the basmati rice for quinoa or brown rice.

HEALTH & BENEFITS

Tanzanian Vegetable Rice packs a nutritional punch, with each serving providing a variety of essential nutrients. The vegetables in this recipe are high in antioxidants, which help reduce the risk of chronic diseases. The red bell pepper used is rich in vitamin C, which promotes healthy skin and immune function. The carrots used are rich in vitamin A, which promotes healthy vision and bone health. The basmati rice used in this recipe is gluten-free and a good source of carbohydrates, providing the body with essential energy.

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