Recipes · Burkinabe · Main Courses
Riz Gras (West African Fatty Rice)
One serving has 786 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (108%), vitamin K (91%), manganese (77%), niacin (74%) and selenium (69%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (582 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, celery, gluten
Ingredients
- 90 g Rice, white, medium-grain
- 100 g Beef chuck, raw
- 25 g Tomato paste
- 60 g Tomatoes, raw
- 40 g Onions, raw
- 4 g Garlic, raw
- 40 g Carrots, raw
- 40 g Cabbage, green, raw
- 20 g Vegetable oil
- 2 g Beef bouillon cube
- 0.5 g Salt
- 160 g Water
Method
- Season the beef and brown it in the oil in a heavy pot over medium-high heat, about 5 minutes.
- Add the chopped onion and garlic and cook until softened, then stir in the tomato paste and cook for 2 minutes.
- Add the chopped tomatoes, carrots, cabbage, crumbled bouillon and salt, and cook for 5 minutes until it forms a sauce.
- Add the rice and water, stir, bring to a boil, then cover and reduce to a low simmer for 20-25 minutes until the rice is tender and the liquid is absorbed.
- Fluff the rice gently with a fork, folding the meat and vegetables through, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 786 kcal | 37% |
| Carbohydrates | 90 g | |
| Water | 423 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 28.6 g | 60% |
| Tryptophan | 0.31 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2 g | |
| Methionine | 0.71 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.92 g | |
| Valine | 1.3 g | |
| Histidine | 0.82 g | |
| Fat | 35 g | |
| Monounsaturated | 11.6 g | |
| Polyunsaturated | 12.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.8 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0.98 g | |
| Cholesterol | 66.1 mg | |
| Calcium | 86.9 mg | 9% |
| Copper | 0.37 mg | 41% |
| Iron | 7.5 mg | 42% |
| Magnesium | 84.8 mg | 27% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 360 mg | 51% |
| Potassium | 1,081 mg | 23% |
| Selenium | 38.1 µg | 69% |
| Sodium | 812 mg | |
| Zinc | 8.6 mg | 108% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 10.3 mg | 74% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 256 µg | 64% |
| Cobalamin (vitamin B12) | 3 µg | 123% |
| Choline | 91.6 mg | 22% |
| Vitamin A | 384 µg | 55% |
| Vitamin C | 34.9 mg | 47% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 81.8 µg | 91% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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