Central African Republic • Africa • medium • 60 mins
Central African Republic Riz au Gras
Description
Riz au Gras is a traditional rice dish from the Central African Republic, often prepared with a variety of meats and vegetables. It holds cultural significance as a staple food that brings families together during meals, reflecting the communal spirit of Central African cuisine.
Ingredients
- 2 cups of long-grain rice
- 4 cups of water
- 1 cup of vegetable oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 2 tomatoes, diced
- 1 cup of mixed vegetables (carrots, peas, green beans)
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 teaspoon of ground paprika
- 1 teaspoon of ground cumin
- 500 grams of chicken or beef, cut into pieces (optional)
- Fresh parsley for garnish
Instructions
- Rinse the rice under cold water until the water runs clear, then soak it for 30 minutes.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and minced garlic, sauté until translucent.
- Stir in the bell pepper and diced tomatoes, cooking for about 5 minutes until softened.
- If using meat, add it now and cook until browned.
- Add the mixed vegetables, salt, black pepper, paprika, and cumin, stirring well.
- Drain the soaked rice and add it to the pot, mixing thoroughly with the other ingredients.
- Pour in the water and bring to a boil.
- Once boiling, 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, garnish with fresh parsley, and serve hot.
Nutritional Information
Calories: 350 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: none
Health Benefits
Riz au Gras is rich in complex carbohydrates from long-grain rice, providing sustained energy and supporting digestive health. The inclusion of mixed vegetables, such as carrots and peas, enhances the dish with essential vitamins and minerals like Vitamin A and Vitamin C, which are vital for immune function. The use of vegetable oil offers healthy fats that can promote heart health. Additionally, being dairy-free and gluten-free makes this dish accessible for various dietary preferences, promoting inclusivity in meal choices.
Cultural Significance
Riz au Gras is often served during family gatherings and special occasions, symbolizing unity and hospitality in Central African culture. It showcases the region’s agricultural bounty and the importance of communal meals.
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