Recipes · Iranian · Main Courses
Loobia Polo (Persian Green Bean Rice)
One serving has 787 kcal and 26 g protein, and at least a fifth of a woman's daily need of cobalamin (96%), manganese (93%), vitamin K (89%), niacin (80%), thiamin (69%) and folate (69%). Ready in 65 minutes.
- Preparation: 25 min
- Cooking: 40 min
- Makes: 1 serving (480 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: meat
Ingredients
- 90 g Rice, white, long-grain
- 120 g Green beans, raw
- 100 g Lamb, ground, raw
- 40 g Onions, raw
- 15 g Tomato paste
- 0.5 g Cinnamon
- 1 g Turmeric
- 12 g Vegetable oil
- 1.3 g Salt
- 100 g Water
- 0.3 g Black pepper
Method
- Rinse the rice, soak in salted water 30 minutes, then drain.
- Cut the green beans into short lengths and cook the lamb mince with the onion in half the oil until no longer pink and cooked through to 74 °C (165 °F).
- Stir in the tomato paste, cinnamon, turmeric, green beans and half the water; simmer covered 12-15 minutes until the beans are tender.
- Meanwhile parboil the rice in plenty of water 6-7 minutes until still firm in the center, then drain.
- Layer the rice over the meat and bean mixture in the pot, drizzle with the remaining oil and water, cover with a cloth-wrapped lid and steam over low heat 30-35 minutes until the rice is tender and a golden crust forms on the bottom.
- Gently fold the rice and meat together before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 787 kcal | 37% |
| Carbohydrates | 88.2 g | |
| Water | 325 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 26.4 g | 55% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 1.8 g | |
| Methionine | 0.61 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.84 g | |
| Valine | 1.4 g | |
| Histidine | 0.73 g | |
| Fat | 36.4 g | |
| Monounsaturated | 12.6 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.6 g | |
| Saturated | 12.3 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 73 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.48 mg | 53% |
| Iron | 7.8 mg | 43% |
| Magnesium | 87.7 mg | 28% |
| Manganese | 1.7 mg | 93% |
| Phosphorus | 334 mg | 48% |
| Potassium | 816 mg | 17% |
| Selenium | 34.2 µg | 62% |
| Sodium | 589 mg | |
| Zinc | 4.9 mg | 61% |
| Thiamin (vitamin B1) | 0.76 mg | 69% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 11.1 mg | 80% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 275 µg | 69% |
| Cobalamin (vitamin B12) | 2.3 µg | 96% |
| Choline | 102 mg | 24% |
| Vitamin A | 53.6 µg | 8% |
| Vitamin C | 20.9 mg | 28% |
| Vitamin D (D2 + D3) | 2 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 80 µg | 89% |
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
3.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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