Recipes · Uzbek · Main Courses
Uzbek Plov (Osh)
One serving has 1,189 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (163%), vitamin A (156%), manganese (129%), zinc (105%), niacin (101%) and folate (90%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (619 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 90 g Rice, white, long-grain
- 150 g Lamb shoulder, raw
- 130 g Carrots, raw
- 80 g Onions, raw
- 15 g Garlic, raw
- 2 g Cumin
- 10 g Lamb fat
- 25 g Vegetable oil
- 10 g Raisins
- 15 g Chickpeas, dried
- 1.5 g Salt
- 0.5 g Black pepper
- 90 g Water
Method
- Wash the rice well and soak in water while you start the meat.
- Render the lamb fat in a heavy pot, then brown the cubed lamb shoulder over high heat until deeply colored, about 8 minutes.
- Add the onion and cook until soft and golden, then add the julienned carrot and cook 5 minutes, stirring, until it starts to soften.
- Pour in the water, add the cumin, salt, pepper, raisins, soaked chickpeas and the whole garlic head (unpeeled, just the loose outer skin removed), and simmer covered 30-40 minutes until the meat is tender.
- Drain the rice and spread it evenly over the meat and vegetables without stirring; add a little more hot water if the rice isn't just covered.
- Cover and cook over very low heat 20-25 minutes until the rice is tender and has absorbed the liquid, then rest 10 minutes, fluff and serve with the garlic head on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,189 kcal | 56% |
| Carbohydrates | 115 g | |
| Water | 395 mL | |
| Fiber | 9.1 g | 31% |
| Protein | 39.3 g | 82% |
| Tryptophan | 0.44 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.9 g | |
| Methionine | 0.9 g | |
| Cystine | 0.61 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.1 g | |
| Fat | 63.5 g | |
| Monounsaturated | 20.2 g | |
| Polyunsaturated | 17.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 15.2 g | |
| Saturated | 19.6 g | |
| Trans-Fats | 0.57 g | |
| Cholesterol | 114 mg | |
| Calcium | 177 mg | 18% |
| Copper | 0.64 mg | 71% |
| Iron | 9.3 mg | 51% |
| Magnesium | 106 mg | 34% |
| Manganese | 2.3 mg | 129% |
| Phosphorus | 503 mg | 72% |
| Potassium | 1,286 mg | 27% |
| Selenium | 46.1 µg | 84% |
| Sodium | 792 mg | |
| Zinc | 8.4 mg | 105% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 14.2 mg | 101% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 55% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 361 µg | 90% |
| Cobalamin (vitamin B12) | 3.9 µg | 163% |
| Choline | 41.6 mg | 10% |
| Vitamin A | 1,092 µg | 156% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 3.4 mg | 22% |
| Vitamin K | 66.4 µg | 74% |
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
5.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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