Gluten-free African fried rice
Are you bored with your usual salad? Try African fried rice salad. This delicious, fresh dish is packed with nutrients, making it a healthy and wholesome meal.
In this blog post, we’ll explore what African rice is, how to make African fried rice and what ingredients you’ll need.
If you want to know more about African rice and its health benefits, keep reading…
What is African Rice?
Oryza Glaberrima, also known as indigenous African rice. This is a type of rice grain you’ve probably never heard of before!
Most people have heard of the importance of grains in a balanced diet, but few know about the wonders of African rice. This ancient grain is packed with nutrition—so much so that it has been called “the world’s next staple crop.”
While most of us are familiar with the white Asian rice, Oryza Sativa, African rice is thought to have originated in Senegal and has been around for over 3,500 years. Interestingly, this African rice is not related to Oryza sativa but is a completely different species. Research shows that it most likely originated from its ancestor, Oryza barthii. But almost no one else has ever heard of this rice.
It is mainly grown in West and Central Africa. It is also grown on the Tanzanian islands of Pemba and Zanzibar and occasionally in Brazil, Guyana, El Salvador, and Panama.
With the world population set to exceed 9 billion by 2050, agriculture must produce more food faster. Supergrains like African rice could play a huge role in feeding the rest of the world.
The rice has a reddish appearance in flavour and a pleasant aroma and flavour. It has a delicate, almost neutral taste which makes it the perfect base for any salad.
The benefits of African rice
African rice is a complete whole grain; it is a good source of dietary fibre, essential vitamins and minerals, including iron and magnesium. This rice is also low on the glycemic index, which means it does not cause spikes in blood sugar levels. The lower the GI ranking, the slower the foods are broken down, which means they have less of an effect on your blood sugar.
African rice is also 100% gluten-free, low in saturated fat, and also a good source of iron. For these reasons, African rice makes an excellent addition to any healthy diet.
How to make an African fried rice
This African fried rice is relatively easy to cook. It can be boiled, steamed, or cooked in a rice cooker. One cup of dry African rice will yield about three cups of cooked rice. The rice can then be served with other side dishes or used in other recipes.
To boil African rice, simply add one cup of dry African rice to two cups of water.
Wash the rice thoroughly to remove any traces of soil, stones or other debris.
Soak the rice in water for an hour to remove any residual starch and to reduce cooking time.
Drain the rice and rinse it with cold water. Place the rice in a pot with enough water to cover it, and add a pinch of salt. Bring it to a boil and then reduce it to a simmer for about 20 minutes, or until the water has been absorbed and the rice is tender and cooked through.
To cook African rice in a rice cooker, add one cup of dry African Rice to two cups of water in the pot. Cook according to your machine’s instructions. Serve.
Here’s what you’ll need to make this African fried rice
Oryza glaberrima (African Rice): I got this rice from an online ancestral African food store: Adda Blooms.
Water: to wash and cook the rice.
Sweet potato: I used the red sweet potato, which has white flesh, to add a natural savoury sweet flavour to the recipe. You can use any sweet potato of your choice. Drizzle oil on sweet potato, rub seasonings of your choice; I used paprika, mixed spice and black pepper to season. Bake in the oven for 25- 30 minutes until cooked through. Set aside to cool down.
Mangetout: You can also use green beans, or sugar snap peas
Onions: I used red onions, you can also use white or brown onions
Garlic: Use fresh garlic to add flavour to this African rice salad dish. You can also use garlic powder for a stronger garlic flavour.
Tomatoes: I used red vine cherry tomatoes to add moisture, and colour and to balance the sweetness of the sweet potatoes.
Legumes: I used cooked cowpeas to add more protein and texture to the dish. You can use any pre-cooked or tinned legume of your choice, like chickpeas, Bambara beans, or black beans.
Seasonings: I used paprika, cumin powder, chilli flakes and a pinch of Himalayan salt. Feel free to use any spices of your choice that can help bring out flavour to this dish.
Cucumbers: I used mini cucumbers to add a refreshing taste and balance to the strong flavours.
Coriander: for garnishing the dish
Simply combine the ingredients to make a dressing and drizzle over the rice for a wonderful finishing touch.
To make dressing:
- 1 tbsp olive oil
- 1 tbsp vegan mayo
- 1/2 lime, squeezed
More hearty meals recipes to try:
Bambara bean & plantain traybake
Made the recipe?
If you make this recipe, please tag it @itslivhuwani on Instagram. I love seeing what you do with this recipe!
African fried rice
Equipment
- Rice cooker optional
Ingredients
- 1 cup African rice – oryza glaberrima
- 2 cups water
- 1 sweet potato sliced
- ½ cup cherry tomatoes chopped
- ⅓ cup cow peas cooked
- 2 cloves garlic minced
- ½ red onion diced
- ¼ cup mangetout
- ½ tsp paprika
- 1 tsp cumin powder
- ½ tsp chilli flakes
To make dressing
- 2 tbsp vegan mayo
- ½ lemon squeezed
Toppings
- Cucumber optional
- Coriander optional
Instructions
- To a medium-sized pot, add one cup of African rice. Wash the rice thoroughly to remove any traces of soil, stones or other debris.1 cup African rice – oryza glaberrima, 2 cups water
- Drain and rinse the rice with cold water. Then add two cups of water and a pinch of salt to the pot and bring it to a boil. Cook the rice for 20–25 minutes, or until the water is absorbed and the rice is soft and fully cooked.
- In a separate large mixing bowl, combine sweet potatoes, oil, and seasonings of your choice, such as paprika and cumin powder. Bake for 25–30 minutes, or until thoroughly cooked. Set aside to cool.1 sweet potato, 1/2 tsp paprika, 1 tsp cumin powder, 1/2 tsp chilli flakes
- Heat the oil in a nonstick skillet over medium-high heat, then add the onions and garlic and cook until the onions are translucent. Cook for another 2 minutes after adding the mangetout. Cook for another 3-5 minutes after adding the cowpeas and tomatoes.1/2 cup cherry tomatoes, 1/3 cup cow peas, 2 cloves garlic, 1/2 red onion, 1/4 cup mangetout
- To make a dressing sauce, combine the mayo and lemon juice in a small bowl. Pour the dressing over the African Rice Salad and serve. Garnish with finely chopped coriander.2 tbsp vegan mayo, 1/2 lemon
- Add diced cucumbers and coriander to garnish, and enjoy!
