Recipes · Afghan · Main Courses
Kabuli Palaw (Afghan Lamb Rice Pilaf)
One serving has 898 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (162%), zinc (95%), niacin (94%), selenium (82%), manganese (79%) and thiamin (70%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (498 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, meat, poultry, sulphite
Ingredients
- 150 g Lamb shoulder, raw
- 90 g Rice, white, long-grain
- 40 g Carrots, raw
- 15 g Raisins, golden
- 30 g Onions, raw
- 5 g Garlic, raw
- 1 g Cumin
- 0.3 g Cardamom
- 0.3 g Cinnamon
- 10 g Vegetable oil
- 5 g Sugar
- 1.5 g Salt
- 150 g Chicken broth
Method
- Brown the lamb with the onion and garlic in the oil over medium-high heat, then add the broth, cumin, cardamom, cinnamon and half the salt; cover and simmer 40-45 minutes until the lamb is tender.
- Meanwhile parboil the rice in salted water for 5 minutes, then drain (it will finish cooking with the lamb).
- Sauté the julienned carrot with the sugar until lightly caramelized, then add the raisins and cook 1-2 minutes more.
- Layer the parboiled rice over the lamb and its braising liquid, cover tightly and steam over low heat for 20-25 minutes until the rice is fully tender.
- Fluff the rice, top with the lamb, caramelized carrot and raisins, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 898 kcal | 42% |
| Carbohydrates | 98.8 g | |
| Water | 320 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 34.7 g | 72% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.6 g | |
| Methionine | 0.82 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 0.99 g | |
| Fat | 39.8 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 8.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 110 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.46 mg | 51% |
| Iron | 7.4 mg | 41% |
| Magnesium | 74.3 mg | 24% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 405 mg | 58% |
| Potassium | 813 mg | 17% |
| Selenium | 44.8 µg | 82% |
| Sodium | 1,272 mg | |
| Zinc | 7.6 mg | 95% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 13.2 mg | 94% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 250 µg | 63% |
| Cobalamin (vitamin B12) | 3.9 µg | 162% |
| Choline | 15.2 mg | 4% |
| Vitamin A | 335 µg | 48% |
| Vitamin C | 6.8 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 24.6 µg | 27% |
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
5.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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