Riz au Thon

Riz au Thon is a flavorful and comforting Moroccan rice dish made with tuna, aromatic spices, and vegetables. This easy-to-make dish brings the essence of Moroccan cuisine right to your table, perfect for a quick weeknight meal.

Ingredients

• Basmati rice - 150 grams
• Canned tuna in olive oil - 1 can (about 150 grams drained)
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1 medium, diced
• Carrot - 1 medium, diced
• Green peas - 75 grams (fresh or frozen)
• Tomato paste - 2 tablespoons
• Olive oil - 2 tablespoons
• Ground cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Turmeric - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Water - 300 milliliters
• Fresh parsley - for garnish

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 15 minutes before draining.
2. In a medium saucepan, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add minced garlic, diced red bell pepper, and diced carrot to the saucepan. Cook for another 5 minutes until the vegetables start to soften.
4. Stir in the tomato paste, cumin, paprika, turmeric, salt, and black pepper. Cook for 2 more minutes until fragrant.
5. Add the drained tuna, green peas, and the soaked basmati rice to the saucepan. Gently mix everything together to combine.
6. Pour in the water, bring to a boil, then reduce the heat to low and cover. Cook for 15-20 minutes until the rice is tender and has absorbed all the liquid.
7. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork before serving.
8. Garnish with fresh parsley and serve warm.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 30 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in protein from tuna, which supports muscle health.
• Contains fiber from vegetables, promoting digestive health.

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