Mauritania • Africa • medium • 90 mins
Mauritania Thieboudienne
Description
Thieboudienne is a traditional Mauritanian dish made with rice, fish, and a variety of vegetables. It is considered the national dish of Mauritania and reflects the country’s rich fishing heritage and agricultural practices.
Ingredients
- 500g of firm white fish (such as snapper or grouper)
- 2 cups of rice
- 1 large onion, chopped
- 2 tomatoes, chopped
- 1 bell pepper, chopped
- 2 carrots, sliced
- 1 eggplant, cubed
- 1 cup of okra, trimmed
- 4 cloves of garlic, minced
- 1 teaspoon of ground black pepper
- 1 teaspoon of cayenne pepper
- 1 teaspoon of salt
- 1/4 cup of vegetable oil
- 4 cups of water
- 1 lemon, juiced
- Fresh parsley for garnish
Instructions
- Rinse the rice under cold water until the water runs clear, then soak it in water for 30 minutes.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic, sautéing until translucent.
- Add the chopped tomatoes, bell pepper, carrots, eggplant, and okra to the pot. Stir and cook for about 10 minutes.
- Season the vegetables with salt, black pepper, and cayenne pepper.
- Add the fish to the pot, along with the lemon juice and enough water to cover the ingredients. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Remove the fish and set aside.
- Add the soaked rice to the pot, ensuring it is submerged in the liquid. Place the fish on top of the rice.
- Cover the pot and cook on low heat for about 20-25 minutes, or until the rice is tender and has absorbed the liquid.
- Once cooked, fluff the rice gently with a fork and serve with the fish and vegetables on top. Garnish with fresh parsley.
Nutritional Information
Calories: 550 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Thieboudienne is rich in lean protein from firm white fish, which supports muscle health and satiety. The colorful vegetables, including bell pepper, carrots, and okra, provide essential vitamins and minerals, such as vitamin A and fiber, promoting digestive health and boosting immunity. This dish is naturally gluten-free and dairy-free, making it suitable for various dietary needs while celebrating the culinary heritage of Mauritania.
Cultural Significance
Thieboudienne is not just a meal but a symbol of Mauritanian identity, often enjoyed during family gatherings and celebrations. It showcases the coastal and agricultural resources of the country, highlighting the importance of fish and rice in the local diet.
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