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Vegan Recipes 
Tanzanian Golden Vegetable Rice
This flavorful Tanzanian Vegetable Rice recipe combines fragrant basmati rice with a colorful mix of sweet corn, bell pepper, and grated carrot. It's a simple yet satisfying dish, perfect as a main course or a hearty side. Serve it with a fresh relish like Kachumbali for an authentic touch.
Simple Tasty Recipes
Ingredients for 4 Servings
-
1 1/2 cups
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3 tablespoons
-
1
-
2
-
3 cups
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4 ounces (2/3 cup)
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1/2
-
1
Time
Goes Great with
Method
- Wash the rice in a sieve under cold water, then leave to drain for about 15 minutes.
- Heat the oil in a large saucepan and fry the chopped onion for a few minutes over a moderate heat until soft.
- Add the drained rice and stir-fry for about 10 minutes, taking care to keep stirring constantly to prevent it from sticking to the pan.
- Stir in the crushed garlic and the vegetable stock or water. Bring the mixture to a boil and cook over a high heat for 5 minutes.
- Reduce the heat, cover the saucepan, and cook the rice for 20 minutes.
- Scatter the sweet corn over the rice, then spread the chopped bell pepper on top, and finally sprinkle over the grated carrot.
- Cover the saucepan tightly and steam over a low heat until the rice is fully cooked.
- Mix everything together with a fork and serve immediately.
Notes:
The recipe suggests serving with a fresh relish called Kachumbali.
Serving info: Total recipe: 1275g · Yields 4 portions · Portion size: 319g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 125 | 398 | 20% |
| Carbohydrates (g) | 21.20 | 67.59 | 25% |
| ↳ of which sugars (g) | 1.19 | 3.81 | 8% |
| Dietary fiber (g) | 0.97 | 3.10 | 11% |
| Protein (g) | 2.53 | 8.07 | 16% |
| Total fat (g) | 3.49 | 11.15 | 14% |
| ↳ Saturated fat (g) | 0.22 | 0.72 | 4% |
| ↳ Monounsaturated fat (g) | 2.03 | 6.46 | |
| ↳ Polyunsaturated fat (g) | 0.90 | 2.87 | |
| ↳ Trans fat (g) | 0.01 | 0.04 | |
| Sodium (mg) | 29 | 94 | 4% |
| Calcium (mg) | 12 | 37 | 3% |
| Iron (mg) | 0.28 | 0.88 | 5% |
| Potassium (mg) | 90 | 288 | 6% |
| Vitamin C (mg) | 8.70 | 27.74 | 31% |
| Vitamin B12 (µg) | 0.00 | 0.00 | 0% |
Ingredient data sources
- Basmati rice — 285g — Rice, white, basmati, raw — USDA
- Vegetable oil — 41g — Oil, canola — USDA
- Onion — 110g — Onions, raw — USDA
- Garlic cloves — 6g — Garlic, raw — USDA
- Sweet corn — 113g — Corn, sweet, yellow, canned, drained, solids — USDA
- Red bell pepper — 80g — Peppers, sweet, red, raw — USDA
- Carrot — 70g — Carrots, raw — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
45 mins
