Mauritian Spiced Tomato Stew

Ingredients

• 2 tablespoons (30ml) vegetable oil 2 tablespoons (30ml) vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 green bell pepper, diced 1 green bell pepper, diced
• 2 tomatoes, chopped 2 tomatoes, chopped
• 1 tablespoon (15g) tomato paste 1 tablespoon (15g) tomato paste
• 1 teaspoon (5g) ground cumin 1 teaspoon (5g) ground cumin
• 1 teaspoon (5g) ground coriander 1 teaspoon (5g) ground coriander
• 1 teaspoon (5g) paprika 1 teaspoon (5g) paprika
• 1 teaspoon (5g) turmeric 1 teaspoon (5g) turmeric
• 1 teaspoon (5g) chili powder (adjust to taste) 1 teaspoon (5g) chili powder (adjust to taste)
• Salt, to taste Salt, to taste
• 500g protein of choice (chicken, fish, tofu), diced 500g protein of choice (chicken, fish, tofu), diced
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 12g, 2g
• Carbohydrates (total, sugars): 10g, 6g
• Protein: 25g
• Fiber: 3g
• Salt: 1g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat.
2. 2.
   Add the chopped onion and minced garlic to the pot and sauté until golden brown.
3. 3.
   Stir in the diced bell peppers and cook for a few minutes until they begin to soften.
4. 4.
   Add the chopped tomatoes and tomato paste to the pot, stirring well to combine.
5. 5.
   Sprinkle in the ground cumin, ground coriander, paprika, turmeric, chili powder, and salt. Mix until the spices are evenly distributed.
6. 6.
   Add the diced protein of your choice to the pot and stir to coat it with the spice mixture.
7. 7.
   Reduce the heat to low, cover the pot, and let the stew simmer for about 30 minutes, or until the protein is cooked through and the flavors have melded together.
8. 8.
   Serve the Mauritian Rougaille hot, garnished with fresh cilantro. It pairs perfectly with steamed rice or roti.

Treat your ingredients with care...

• Tomatoes — Choose ripe and juicy tomatoes for the best flavor. If fresh tomatoes are not available, you can use canned diced tomatoes as a substitute.
• Protein — Ensure that the protein is diced into bite-sized pieces to ensure even cooking and maximum flavor absorption.

Tips & Tricks

• For a spicier Rougaille, increase the amount of chili powder or add a chopped chili pepper.
• Allow the stew to simmer for a longer time to deepen the flavors even further.
• Serve the Rougaille with a side of pickles or chutney for an extra burst of tanginess.
• Experiment with different protein options such as shrimp or lamb for a unique twist.
• Leftover Rougaille can be refrigerated and enjoyed the next day, as the flavors intensify over time.

Serving advice

Serve the Mauritian Rougaille hot, accompanied by steamed rice or warm roti. Garnish with fresh cilantro for a pop of color and freshness.

Presentation advice

Present the Rougaille in a deep serving dish, allowing the vibrant red color of the stew to shine through. Sprinkle some chopped cilantro on top for an appealing visual contrast.