Tanzanian Vegetable Rice

Infused with bold spices and vibrant colors, Tanzanian Vegetable Rice is a wholesome and aromatic one-pot dish that brings East African flavors to your table. Featuring fluffy basmati rice simmered with sautéed vegetables like carrots, green beans, and peas, this recipe is elevated by the warm, earthy notes of cumin, turmeric, cinnamon, and cardamom. The addition of fresh ginger and garlic enhances the complexity of the dish, while a garnish of cilantro and a squeeze of tangy lemon juice add the perfect finishing touches. Ready in just 45 minutes, this comforting vegetarian recipe is ideal as a standalone meal or a flavorful side dish, making it perfect for weeknight dinners or special occasions. Whether you're exploring Tanzanian cuisine or simply looking for a refreshing twist on vegetable rice, this recipe is sure to delight your taste buds and nourish your soul.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Basmati rice
• 3.5 cups Water
• 2 tablespoons Vegetable oil
• 1 large Onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 2 medium Tomatoes, diced
• 1 large Carrot, diced
• 1 medium Green bell pepper, diced
• 0.5 cup Green beans, chopped
• 0.5 cup Frozen peas
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Ground cinnamon
• 0.25 teaspoon Ground cardamom
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped
• 4 pieces Lemon wedges, for serving

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Set aside to drain.

Step 2

In a large pot or deep skillet, heat the vegetable oil over medium heat.

Step 3

Add the cumin seeds and allow them to sizzle for about 30 seconds until fragrant.

Step 4

Add the chopped onion and sauté for 3-4 minutes until softened and golden.

Step 5

Stir in the minced garlic and grated ginger, cooking for 1 minute until aromatic.

Step 6

Add the diced tomatoes and cook for about 5 minutes, stirring occasionally, until they break down and form a thick base.

Step 7

Mix in the diced carrot, green bell pepper, green beans, and frozen peas. Cook for 3-4 minutes to slightly soften the vegetables.

Step 8

Stir in the ground turmeric, ground cinnamon, ground cardamom, salt, and black pepper. Mix well to coat the vegetables evenly with the spices.

Step 9

Add the rinsed basmati rice to the pot and stir gently to combine with the vegetables and spices.

Step 10

Pour in the water and bring to a boil. Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 20 minutes.

Step 11

Turn off the heat and let the rice sit, covered, for an additional 5 minutes to finish steaming.

Step 12

Fluff the rice gently with a fork and garnish with freshly chopped cilantro.

Step 13

Serve hot with lemon wedges on the side for an extra burst of freshness.

Nutrition Facts

Serving size	2099.5 grams (2099.5g)

Amount per serving	% Daily Value*
Calories	1012

Total Fat 30.30g	39%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2481mg	108%
Total Carbohydrate 167.70g	61%
Dietary Fiber 22.00g	79%
Total Sugars 29.50g
Protein 27.60g	55%

Vitamin D 0IU	0%
Calcium 324mg	25%
Iron 13mg	74%
Potassium 2038mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.9%

Protein: 10.5%

Carbs: 63.6%