Cote d’Ivoire (Ivory Coast) • Africa • medium • 70 mins
Cote d’Ivoire (Ivory Coast) Tchep
Description
Tchep is a traditional Ivorian dish made with rice and fish, often accompanied by a rich tomato sauce. It holds cultural significance as a staple meal in many households and is commonly enjoyed during family gatherings and celebrations.
Ingredients
- 2 cups of long-grain rice
- 500g of fresh fish (such as tilapia or catfish)
- 1 large onion, chopped
- 2 tomatoes, chopped
- 1 bell pepper, chopped
- 2 cloves of garlic, minced
- 1 teaspoon of ginger, grated
- 1 teaspoon of ground black pepper
- 1 teaspoon of salt
- 1/4 cup of vegetable oil
- 4 cups of water
- 1 tablespoon of tomato paste
- 1 carrot, sliced
- 1/2 cup of green beans, chopped
- 1/2 teaspoon of chili powder (optional)
Instructions
- Rinse the rice under cold water until the water runs clear, then soak it for about 30 minutes. Drain and set aside.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and sauté until translucent.
- Stir in the garlic, ginger, and bell pepper, cooking for another 2-3 minutes.
- Add the chopped tomatoes and tomato paste, and cook until the mixture thickens, about 5 minutes.
- Season with salt, black pepper, and chili powder (if using).
- Add the fish to the pot, gently coating it with the sauce. Cook for about 5 minutes on each side until the fish is cooked through.
- Remove the fish and set aside.
- Pour in the water and bring to a boil. Add the soaked rice, carrot, and green beans.
- Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the rice is cooked and the water is absorbed.
- Fluff the rice with a fork and serve topped with the fish and sauce.
Nutritional Information
Calories: 450 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Tchep is rich in high-quality protein from fresh fish, which supports muscle health and overall bodily functions. The inclusion of vegetables like tomatoes and bell peppers provides essential vitamins A and C, promoting immune health and skin vitality. This dish is dairy-free and gluten-free, making it suitable for individuals with specific dietary restrictions. Additionally, the use of garlic and ginger offers anti-inflammatory properties, contributing to overall wellness.
Cultural Significance
Tchep is not just a meal; it represents the communal spirit of Ivorian culture. It is often prepared for family gatherings and celebrations, symbolizing unity and sharing among loved ones.
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