Recipes · Kenyan · Main Courses

Beef Pilau Rice

One serving has 694 kcal and 26 g protein, and at least a fifth of a woman's daily need of manganese (129%), pyridoxine (74%), selenium (69%), niacin (65%), zinc (62%) and cobalamin (60%). Ready in 75 minutes.

• Preparation: 15 min
• Cooking: 60 min
• Makes: 1 serving (243 g)
• Difficulty: Easy
• Diets: Non-Vegetarian, Halal, Kosher
• Contains: beef

Ingredients

• 62.5 g Beef, NFS
• 50 g Onions, raw
• 5 g Garlic, raw
• 5 g Ginger root, raw
• 0.3 g Spices, bay leaf
• 0.8 g Salt, table
• 15 g Sunflower oil
• 1.3 g Spices, cloves, ground
• 0.6 g Spices, cumin seed
• 1.3 g Spices, cinnamon, ground
• 0.6 g Spices, cardamom
• 0.5 g Spices, pepper, black
• 100 g Rice, white, long-grain, parboiled, unenriched, dry

Method

1. - Peel the onions and garlic cloves. - Wash the beef thoroughly and cut it into chunks. - Slice one onion and 2 garlic cloves. Peel and grate the ginger.
2. - In a pan, add the beef chunks, sliced onion, 2 garlic cloves, grated ginger, bay leaves, a cup of water, and some salt to taste. - Cook the beef over medium heat until it becomes tender. Once done, remove from heat and set the beef chunks and stock aside.
3. Chop the remaining onion and garlic cloves finely.
4. Wash the rice thoroughly until the water runs clear to remove excess starch.
5. - In another pan, heat the sunflower oil over low heat. - Add the chopped onions and cook until they start to caramelize and turn brown. Stir continuously with a wooden spoon to prevent burning. - Add the chopped garlic and ground spices (cloves, cumin, cinnamon, cardamom, and pepper). Stir for about 30 seconds until fragrant.
6. - Add the washed rice to the pan with the aromatics. Stir well to combine. - Pour in the beef stock and add the cooked beef chunks. Add more water if needed, following the rice package instructions for the correct water-to-rice ratio. - Taste for salt and add more if needed. - Cover the pan and allow the rice to cook over low heat until all the moisture is absorbed and the rice is tender.
7. Once the rice is cooked, fluff it with a fork and serve hot.

Nutrition per serving

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

2.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.

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