-
Lubia Pilau. Nazma Lakhani
Healthy Hints
Sometimes a pilau dish is served with other dishes like channa (chickpea curry), a starter like samosas or even something sweet like ladoo. But take a close look at the calories — you get nearly 600 Calories from a portion and this recipe is healthier than a standard one that has a good handful of fried onions. So try some refreshing raita and tomato salad as accompaniments.
Ingredients
Ingredients
¾ kg lubia beans, (or French beans cut into 3 cm pieces)
½ kg basmati rice, washed and soaked
¾ kg lean lamb, cut into cubes (or lean beef)
1 tbsp oil, (for lamb)
1 chopped onion
1 pinch salt
black pepper, to taste
2 tsp crushed garlic
1 tsp ginger paste
1 tsp green chilli, finely chopped
2 tbsp tomato puree
3 tbsp oil, (for rice)
2 potato, thickly sliced (or use pita below)
1 large pita bread, cut into 5 or 6 pieces (or use potato above)
a few strands saffron, soaked into 2 tbsp hot water
What does this chart mean?
- Calories580kcal
- Protein34.0g
- Fat20.0g
- Saturated fat6.0g
- Carbohydrate75.0g
- Sugars (Total)4.0g
- Fibre4.0g
- Salt0.6g
Directions
1. Soak lubia beans overnight, and then boil them. (If using French beans, omit this step.)
2. Wash rice several times in cold water.
3. Soak rice in boiling water and set aside for at least 4–6 hours.
4. Brown meat in 1 tablespoon of oil, over high heat.
5. Add onions, seasoning, garlic, ginger and green chilli.
6. Reduce heat and simmer until half cooked.
7. Add tomato puree and beans with just enough water to cook the meat. The mixture should be fairly dry when cooked. Set aside.
8. Boil plenty of water in a saucepan.
9. Add drained rice to the water, stir gently and bring to the boil.
10. When rice is nearly cooked, add a little salt to taste if necessary. Drain.
11. Grease the bottom of a pan with 1 tablespoon of oil.
12. Cover the base of the pan with potato slices or pita pieces.
13. Divide rice into three portions and lamb into two portions.
14. Cover the pita or potatoes by layering as follows: rice, lamb, rice, lamb and finally rice, sprinkling saffron on each layer of rice. Add remainder of the oil.
15. Cover the pan and simmer over low heat for half an hour.
16. To serve, turn upside down on a serving platter.
