Rice deserves the misnomer of “super food” because it contains few calories, provides energy for the muscles, is easy to digest, provides fibre and essential nutrients, contains no cholesterol and is virtually free of fat and sodium. To top it all off, it costs just pennies per serving.
Broken rice is made up of grains that have been broken during the harvesting and cleaning of the rice. It has a unique flavour and texture. It is milder, more fragrant and has become very popular in many countries and accompanies many traditional dishes. Rice is an excellent source of complex carbohydrates, and carbohydrates are the body’s main source of energy.
In Senegal it is the main ingredient of the Thieboudian which means rice (tieb) with fish (god) in Wolof is the national dish of Senegal.
Ingredients for 4 to 6 persons
1 thiof (Grouper, Tilapia, Hake, Cod or Hake of about 1kg) cut into large pieces
1 kg of rice
25 cl peanut oil
150 g tomato paste
250g of carrots
1 small white cabbage
250g of turnips
¼ of cauliflower
250g of eggplant
250g of sweet potatoes
1 green pepper
250g of cassava
250g pumpkin, pumpkin or squash
2 West Indian peppers
2 or 3 large onions
1 bunch of parsley
4 cloves of garlic
Peel all vegetables except eggplant and green pepper.
Cut carrots, turnips and pumpkin, pepper and eggplant, cabbage and cauliflower, sweet potatoes and Manioc into quarters. Set aside.
Crush garlic, parsley, chilli, salt and pepper (this is the rof).
Make a hole in each piece of fish and fill them with this mixture (the Rof).
In a casserole, brown each piece of fish in oil. Set aside.
In the same pan, put the chopped onions (and possibly the Yet or Senegalese Camembert). Add the tomato paste, possibly the fish stock and salt.
Dilute with water and bring to the boil. Lower the heat and simmer for 5 minutes.
Add the vegetables and the chilli peppers without ever crushing them! and possibly the dried fish and the white Bissap (sorrel),
Cover with water, salt and pepper.
Bring to a boil, lower the heat, simmer for a good half hour, then add the pieces of fish and possibly the stock cube, lower the heat and simmer for another 15 minutes.
Remove the pieces of fish as well as all the vegetables with a little sauce and don’t forget to remove the chillies and okra, set aside for decoration.
Steam the rice before putting it in the casserole with the remaining sauce, then mix and cook for 15 minutes (watch and mix every 5 minutes).
Serve the cooked rice in a dish, decorate with pieces of fish, vegetables, peppers, okra and the sauce.
Senegal à la carte