Tanzanian Vegetable Rice
Created by Engrossed on April 18, 2013
- Servings: 8
- Prep Time: 5m
- Cook Time: 55m
- Recipe #9083
Ingredients
- 1 1/2 cups basmati rice
- 2 to 3 tablespoons vegetable oil
- 1 onion, chopped
- 3 garlic cloves, crushed
- 3 cups vegetable stock or 3 cups water
- 4 ounces sweet corn (2/3 cup)
- 1/2 red bell peppers, chopped or 1/2 green bell peppers, chopped
- 1 large carrot, grated
- 1 jalapeno, minced (or hot pepper of choice- Optional)
How to Make
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Step 1: Wash the rice in a sieve under cold water, then leave to drain about 15 minutes.
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Step 2: Heat the oil in a large saucepan and fry the onion for a few minutes over a moderate heat until soft.
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Step 3: Add the rice and stir-fry for about 10 minutes, taking care to keep stirring all the time so that the rice doesn’t stick to the pan.
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Step 4: Add the garlic and the stock or water and stir well. Bring to the boil and cook over a high heat for 5 minutes, then reduce the heat, cover and cook the rice for 20 minutes.
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Step 5: Scatter the corn over the rice, then spread the pepper on top and lastly sprinkle over the grated carrot.
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Step 6: Cover tightly and steam over a low heat until the rice is cooked, then mix together with a fork and serve immediately.
Nutritional Facts
- Serving Size: 1 (176 g)
- Calories 133.3
- Total Fat - 2.7 g
- Saturated Fat - 0.6 g
- Cholesterol - 0.9 mg
- Sodium - 376.7 mg
- Total Carbohydrate - 23.4 g
- Dietary Fiber - 3.1 g
- Sugars - 5.4 g
- Protein - 4.8 g
- Calcium - 41.3 mg
- Iron - 0.9 mg
- Vitamin C - 13.2 mg
- Thiamin - 0.2 mg