Recipes · Somali · Main Courses
Bariis Iskukaris (Spiced Rice with Meat)
One serving has 647 kcal and 28 g protein, and at least a fifth of a woman's daily need of manganese (89%), zinc (68%), thiamin (65%), niacin (64%), folate (58%) and riboflavin (54%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (473 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: meat
Ingredients
- 90 g Rice, white, medium-grain
- 100 g Goat meat, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 40 g Carrots, raw
- 10 g Raisins
- 1 g Cumin
- 1 g Coriander seeds
- 0.5 g Cardamom
- 0.3 g Cinnamon
- 0.2 g Cloves
- 15 g Vegetable oil
- 1 g Salt
- 160 g Water
Method
- Heat the oil in a pot and brown the goat meat for 5-6 minutes.
- Add the onion, garlic and carrot and cook for 5 minutes until softened.
- Stir in the cumin, coriander, cardamom, cinnamon and cloves (the xawaash spice blend) and cook for 1 minute until fragrant.
- Add the water and salt, cover, and simmer for 35-40 minutes until the meat is tender.
- Stir in the rice and raisins, cover, and cook on low heat for 20 minutes until the rice is tender and the liquid is absorbed.
- Fluff gently and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 647 kcal | 31% |
| Carbohydrates | 90.9 g | |
| Water | 331 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 28.4 g | 59% |
| Tryptophan | 0.39 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.3 g | |
| Lysine | 1.8 g | |
| Methionine | 0.7 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.86 g | |
| Valine | 1.5 g | |
| Histidine | 0.6 g | |
| Fat | 18.5 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 57 mg | |
| Calcium | 86.9 mg | 9% |
| Copper | 0.47 mg | 52% |
| Iron | 8.2 mg | 45% |
| Magnesium | 56.3 mg | 18% |
| Manganese | 1.6 mg | 89% |
| Phosphorus | 332 mg | 47% |
| Potassium | 793 mg | 17% |
| Selenium | 23.6 µg | 43% |
| Sodium | 512 mg | |
| Zinc | 5.5 mg | 68% |
| Thiamin (vitamin B1) | 0.71 mg | 65% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 9 mg | 64% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 231 µg | 58% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 9 mg | 2% |
| Vitamin A | 335 µg | 48% |
| Vitamin C | 7.9 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 33.9 µg | 38% |
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
4.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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