Recipes · Iranian · Main Courses
Chelow Kabab (Saffron Rice with Grilled Kabab)
One serving has 712 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (126%), niacin (79%), zinc (67%), selenium (64%), thiamin (53%) and manganese (51%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (432 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: dairy, meat
Ingredients
- 70 g Rice, white, long-grain
- 150 g Water
- 0.05 g Saffron
- 10 g Butter, unsalted
- 130 g Lamb, ground, raw
- 20 g Onions, raw
- 1.3 g Salt
- 0.3 g Black pepper
- 50 g Tomatoes, raw
- 0.5 g Lemon zest
Method
- Rinse the rice, then parboil it in salted water for 6-8 minutes, until just past al dente, and drain.
- Steam the rice over low heat in a pot with the water and half the butter for 30-35 minutes, until fluffy; dissolve the saffron in a spoon of hot water and drizzle over part of the rice for color and fragrance.
- Meanwhile, mix the ground lamb with the grated onion, salt and pepper, and knead well until sticky and smooth, then mould onto flat skewers in long, thin shapes.
- Grill the kabab and the tomato over hot charcoal, or under a very hot broiler, turning occasionally, for 10-12 minutes, until the kabab is well charred outside and cooked through with no pink remaining (74°C/165°F).
- Serve the rice and kabab together, topped with the remaining butter and a sprinkle of the lemon zest (a sumac stand-in).
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 712 kcal | 34% |
| Carbohydrates | 60.1 g | |
| Water | 302 mL | |
| Fiber | 2 g | 7% |
| Protein | 27.3 g | 57% |
| Tryptophan | 0.32 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2.1 g | |
| Methionine | 0.68 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.5 g | |
| Histidine | 0.81 g | |
| Fat | 39.1 g | |
| Monounsaturated | 15 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 18.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 116 mg | |
| Calcium | 59.3 mg | 6% |
| Copper | 0.34 mg | 38% |
| Iron | 5.3 mg | 29% |
| Magnesium | 54.7 mg | 18% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 305 mg | 44% |
| Potassium | 525 mg | 11% |
| Selenium | 35.2 µg | 64% |
| Sodium | 595 mg | |
| Zinc | 5.3 mg | 67% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 11 mg | 79% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 197 µg | 49% |
| Cobalamin (vitamin B12) | 3 µg | 126% |
| Choline | 101 mg | 24% |
| Vitamin A | 89.5 µg | 13% |
| Vitamin C | 9 mg | 12% |
| Vitamin D (D2 + D3) | 2.6 IU | 0% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 10 µg | 11% |
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
4.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.