Kabuli Pulao is a flavorful Afghan rice dish made with lamb/beef,rice, carrots, raisins & spices. Nutritious & culturally significant, it's ideal for gatherings

Afghan Mantu, a cherished dish in Afghan cuisine, is beloved for its flavors and textures. The delicate steamed dumplings are filled with seasoned ground meat, wrapped in thin dough, and cooked to perfection. The secret lies in the intricate preparation, with the dumplings filled with a mixture of minced meat, onions, and spices like turmeric and garlic. Topped with yogurt, split pea sauce, and dried mint, Mantu offers a delicious and satisfying taste. Beyond its culinary appeal, Mantu holds cultural significance, often served at special occasions to symbolize warmth and togetherness. The communal process of making Mantu brings families together, making it a cherished dish that reflects Afghan heritage and tradition.

Here's a step-by-step guide on how to make Kabuli Pulao:

Ingredients:

1- 2 cups basmati rice

2- 1 pound lamb or beef, cut into cubes

3- 2 large onions, sliced

4- 4 large carrots, peeled and sliced

5- 1 cup raisins

6- 1 tablespoon sugar

7- 1 teaspoon ground cinnamon

8- 1 teaspoon ground cardamom

9- 1 teaspoon ground cumin

10- 1 teaspoon ground black pepper

11- 1/2 teaspoon ground cloves

12- 1/2 teaspoon ground ginger

13- 1/2 cup vegetable oil or ghee

14- 4 cups water

15- Salt to taste

Instructions:

1- Rinse the rice thoroughly in cold water and soak in water for at least 30 minutes.

2- Heat the oil or ghee in a large pot over medium-high heat. Add the onions and sauté until golden brown.

3- Add the lamb or beef to the pot and brown on all sides.

4- Add the carrots and sauté for a few minutes until slightly softened.

5- Add the raisins, sugar, and all the spices to the pot and stir well.

6- Drain the rice and add it to the pot, stirring gently to coat the rice with the spices and meat.

7- Pour in the water and season with salt to taste.

8- Bring the mixture to a boil, then reduce the heat to low and cover the pot.

9- Cook for 25-30 minutes, or until the rice is tender and the water has been absorbed.

10- Remove from heat and let it sit covered for 5-10 minutes to allow the flavors to meld.

11- Fluff the rice with a fork before serving.

Note:

You can garnish the Kabuli Pulao with fried almonds and pistachios for added texture and flavor.

Nutrition Facts:

Here are the nutrition facts for the ingredients listed in Kabuli Pulao:

Serving Size: 1 cup (185g)

• Calories: 379
• Total Fat: 15g
• Saturated Fat: 2.6g
• Cholesterol: 39mg
• Sodium: 242mg
• Total Carbohydrate: 46g
• Dietary Fiber: 3g
• Sugar: 11g
• Protein: 16g

Basmati Rice (2 cups):

• Calories: 440
• Carbohydrates: 96g
• Protein: 8g
• Fat: 0.6g
• Fiber: 1.6g

benefits:Basmati rice is a long-grain rice variety known for its fragrance and flavor. It is a good source of carbohydrates and provides energy. It is also low in fat and gluten-free.

Lamb or Beef (1 pound): The nutrition facts for lamb or beef can vary depending on the specific cut and fat content. Here's a general approximation:

• Calories: 800-1,100
• Carbohydrates: 0g
• Protein: 80-100g
• Fat: 55-80g

benefits:Both lamb and beef are excellent sources of protein, essential for muscle growth and repair. They also contain important nutrients like iron, zinc, and B vitamins.

Onions (2 large):

• Calories: 96
• Carbohydrates: 22g
• Protein: 2g
• Fat: 0g
• Fiber: 4g

benefits:Onions are rich in antioxidants and have anti-inflammatory properties. They also contain vitamins C and B6, as well as fiber, which supports digestive health.

Carrots (4 large):

• Calories: 164
• Carbohydrates: 38g
• Protein: 3.6g
• Fat: 0.6g
• Fiber: 11g

benefits:Carrots are high in beta-carotene, which is converted into vitamin A in the body and is important for eye health. They also provide fiber and antioxidants.

Raisins (1 cup):

• Calories: 434
• Carbohydrates: 115g
• Protein: 3.1g
• Fat: 0.5g
• Fiber: 6g

benefits:Raisins are a concentrated source of energy, containing natural sugars, vitamins, and minerals like iron and potassium. They can aid digestion and provide a quick energy boost.

Sugar (1 tablespoon):

• Calories: 48
• Carbohydrates: 12.6g
• Protein: 0g
• Fat: 0g

benefits:Sugar adds sweetness to dishes but should be consumed in moderation. It provides a quick source of energy but lacks nutrients.

Ground Cinnamon (1 teaspoon):

• Calories: 6
• Carbohydrates: 2g
• Protein: 0.1g
• Fat: 0.1g
• Fiber: 1.4g

benefits:Cinnamon is known for its anti-inflammatory and antioxidant properties. It may also help regulate blood sugar levels.

Ground Cardamom (1 teaspoon):

• Calories: 6
• Carbohydrates: 1.4g
• Protein: 0.2g
• Fat: 0.2g
• Fiber: 0.6g

benefits:Cardamom has antioxidant and antibacterial properties. It can aid digestion and freshen breath.

Ground Cumin (1 teaspoon):

• Calories: 8
• Carbohydrates: 0.9g
• Protein: 0.4g
• Fat: 0.5g
• Fiber: 0.2g

benefits:Cumin is a good source of iron and may aid digestion and improve cholesterol levels.

Ground Black Pepper (1 teaspoon):

• Calories: 6
• Carbohydrates: 1.4g
• Protein: 0.2g
• Fat: 0.1g
• Fiber: 0.6g

benefits:Black pepper has antioxidant properties and can enhance the absorption of certain nutrients in the body.

Ground Cloves (1/2 teaspoon):

• Calories: 4
• Carbohydrates: 1g
• Protein: 0.1g
• Fat: 0.1g
• Fiber: 0.4g

benefits:Cloves have antibacterial and anti-inflammatory properties. They are also rich in antioxidants.

Ground Ginger (1/2 teaspoon):

• Calories: 3
• Carbohydrates: 0.7g
• Protein: 0.1g
• Fat: 0.1g
• Fiber: 0.1g

benefits:Ginger can help with nausea and has anti-inflammatory effects. It may also improve digestion.

Vegetable Oil or Ghee (1/2 cup):

• Calories: 960-1,040
• Carbohydrates: 0g
• Protein: 0g
• Fat: 108-120g

benefits:Vegetable oil provides healthy fats, while ghee (clarified butter) adds flavor. Both are sources of energy.

Please note that the nutrition facts provided are approximate and can vary depending on the specific brands used and cooking methods. It's always a good idea to refer to specific product labels or use a nutrition calculator for accurate information.

Kabuli Pulao is a delicious and nutritious dish that is perfect for special occasions or for a cozy family dinner. Enjoy!