East African Pilau

A flavorful and aromatic rice dish filled with spices, meat, and vegetables, representing the vibrant flavors of East African cuisine.

East African Pilau

Nutrition Information Per Serving

470g
Calories
32g
Protein
62g
Carbs
12g
Fat
4g
Fiber

East African Pilau

#rice#spicy#aromatic#one-pot meal
Prep15 min
Cook45 min
Yields6 servings
Difficultymedium

Ingredients

  • 2 cups basmati rice
  • 1 lb chicken, cut into pieces (or beef/lamb)
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tomatoes, chopped
  • 2 tablespoons vegetable oil
  • 2 teaspoons pilau spice mix (cumin, coriander, cardamom, cinnamon, cloves)
  • 4 cups chicken or vegetable broth
  • 1 cup carrots, diced
  • 1 cup peas (fresh or frozen)
  • Salt to taste
  • Fresh cilantro for garnish
  • Lemon wedges for serving

Preparation

  • 1.

    Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for about 30 minutes, then drain.

  • 2.

    In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and cook until they are translucent, about 5-7 minutes.

  • 3.

    Add the minced garlic and grated ginger to the pot. Sauté for another 1-2 minutes until fragrant.

  • 4.

    Stir in the chicken pieces and cook until browned on all sides, about 8-10 minutes.

  • 5.

    Add the chopped tomatoes and the pilau spice mix. Cook for another 5 minutes, allowing the tomatoes to break down and blend with the spices.

  • 6.

    Pour in the chicken or vegetable broth and bring the mixture to a boil. Season with salt to taste.

  • 7.

    Once boiling, add the drained rice to the pot. Stir gently to combine and ensure the rice is evenly distributed.

  • 8.

    Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice is tender and has absorbed the liquid.

  • 9.

    In the last 5 minutes of cooking, add the diced carrots and peas on top of the rice (do not stir). Cover the pot again and allow the residual heat to cook the vegetables.

  • 10.

    Once done, remove the pot from heat and let it sit, covered, for another 5 minutes. Fluff the rice with a fork before serving.

  • 11.

    Garnish with fresh cilantro and serve with lemon wedges.

Complete Nutrition Information

Macronutrients

Fiber:4g
Sugar:4g
Added Sugar:0g
Saturated Fat:2g
Trans Fat:0g
Cholesterol:72mg
Sodium:600mg

Vitamins

Vitamin A:200mcg
Vitamin C:15mg
Vitamin D:0mcg
Vitamin E:1mg
Vitamin K:5mcg
Thiamin (B1):0.3mg
Riboflavin (B2):0.3mg
Niacin (B3):10mg
Vitamin B6:0.5mg
Folate:50mcg
Vitamin B12:0.5mcg

Minerals

Calcium:40mg
Iron:3mg
Magnesium:40mg
Phosphorus:230mg
Potassium:600mg
Zinc:2mg
Copper:0.2mg
Manganese:0.6mg
Selenium:30mcg

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