Podcast
Travel 
Vegan Recipes 
Tanzanian Vegetable Rice
This recipe for Tanzanian Vegetable Rice features fluffy basmati rice cooked with aromatic onions and garlic, then mixed with sweet corn, bell pepper, and grated carrot. It's a simple yet flavorful dish, perfect as a main course or a hearty side. The dish is naturally vegan and packed with colorful vegetables.
Simple Tasty Recipes
Ingredients for 4 Servings
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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 vegetable oil in a large saucepan over moderate heat. Add the chopped onion and fry for a few minutes until soft.
- Add the drained rice to the saucepan and stir-fry for about 10 minutes, continuously stirring to prevent it from sticking.
- Stir in the crushed garlic and vegetable stock or water. Bring the mixture to a boil and cook over high heat for 5 minutes.
- Reduce the heat, cover the saucepan, and cook the rice for 20 minutes.
- Scatter the sweet corn over the cooked rice, then spread the chopped bell pepper on top, and finally sprinkle with the grated carrot.
- Cover the saucepan tightly and steam over a low heat until the rice is fully cooked.
- Mix all the ingredients together with a fork and serve immediately.
Notes:
Serving info: Total recipe: 1370g · Yields 4 portions · Portion size: 342.5g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 115.3 | 394.9 | 19.7% |
| Carbohydrates (g) | 19.5 | 66.8 | 24.3% |
| ↳ of which sugars (g) | 1.58 | 5.4 | |
| Dietary fiber (g) | 0.86 | 2.94 | 10.5% |
| Protein (g) | 2.13 | 7.3 | 14.6% |
| Total fat (g) | 3.25 | 11.13 | 14.3% |
| ↳ Saturated fat (g) | 0.28 | 0.96 | 4.8% |
| ↳ Monounsaturated fat (g) | 1.95 | 6.67 | |
| ↳ Polyunsaturated fat (g) | 0.93 | 3.17 | |
| ↳ Trans fat (g) | 0.01 | 0.04 | |
| Sodium (mg) | 58.83 | 201.5 | 8.8% |
| Calcium (mg) | 10.45 | 35.78 | 2.8% |
| Iron (mg) | 0.26 | 0.87 | 4.8% |
| Potassium (mg) | 84 | 287.7 | 6.1% |
| Vitamin C (mg) | 6.35 | 21.75 | 24.2% |
| Vitamin B12 (µg) | 0 | 0 | 0% |
Ingredient data sources
- Basmati rice — 270g — Rice, white, basmati, raw — USDA
- Vegetable oil — 40.8g — Oil, canola — USDA
- Onion — 110g — Onions, raw — USDA
- Garlic cloves — 6g — Garlic, raw — USDA
- Vegetable stock or water — 720ml — Broth, vegetable, low sodium — USDA
- Sweet corn — 113g — Corn, sweet, yellow, frozen, kernels, unprepared — USDA
- Red bell pepper or green bell pepper — 60g — Peppers, sweet, red, raw — USDA
- Large 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
30 mins
