Afghan Karahi Pulao: A fragrant dish cooked in a karahi, featuring tender rice, meat, caramelized carrots, raisins, and spices. Beloved for its exquisite taste.

Afghan Karahi Pulao is renowned for its rich flavors and aromatic spices, cooked in a traditional karahi. It features tender rice, succulent meat (typically lamb or chicken), caramelized carrots, raisins, and spices like cardamom, cinnamon, and cloves. The combination of sweet raisins and carrots with savory meat and spices creates a harmonious flavor profile. This dish is beloved by Afghans and food enthusiasts globally for its exquisite taste.

Ingredients:

1- 1 lb boneless chicken or lamb, cut into small pieces

2- 1 onion, chopped

3- 3-4 cloves garlic, minced

4- 2 tomatoes, chopped

5- 1 green chili, chopped

6- 1/2 tsp cumin seeds

7- 1/2 tsp coriander powder

8- 1/2 tsp turmeric powder

9- 1/2 tsp red chili powder

10- Salt to taste

11- 2 tbsp vegetable oil

12- Fresh cilantro for garnish

Method:

1- Heat the oil in a Karahi or a deep frying pan over medium heat. Add the cumin seeds and fry for 30 seconds or until fragrant.

2- Add the chopped onions and garlic and sauté until the onions turn translucent.

3- Add the chopped tomatoes and green chili and continue to sauté for a few minutes until the tomatoes are softened.

4- Add the spices - coriander, turmeric, red chili powder, and salt to taste. Mix well and cook for a few minutes until the spices are fragrant and well incorporated.

5- Add the chicken or lamb pieces and stir to coat the meat in the spice mixture.

6- Cook the meat for 15-20 minutes or until it is tender and cooked through. If the mixture appears too dry, you can add a little bit of water to create some sauce.

7- Garnish with fresh cilantro and serve hot with rice or naan bread.

Notes:

1- You can adjust the level of spiciness to your liking by increasing or decreasing the amount of red chili powder and green chili.

2- If you want a creamier sauce, you can add a dollop of plain yogurt or heavy cream at the end.

3- You can also add vegetables like bell peppers or potatoes to the dish to make it heartier.

Nutrition Facts:

The nutrition information for this dish will vary based on the type of meat used and the serving size. However, generally, this dish is a good source of protein and contains a moderate amount of calories and fat. To make the dish healthier, you can use lean meat and reduce the amount of oil used in the cooking process. Additionally, you can serve it with a side of steamed vegetables to increase the nutritional value of the meal.

Here are the nutrition facts for the ingredients listed in the Afghan Karahi recipe:

1 lb boneless chicken or lamb:

• Calories: Approximately 770-830 calories (depending on the type of meat and cooking method)
• Protein: Approximately 100 grams
• Fat: Approximately 35-45 grams
• Carbohydrates: Negligible amount

benfits: Provides protein, essential for muscle growth and repair.

1 onion:

• Calories: Approximately 44 calories
• Protein: Approximately 1 gram
• Fat: Negligible amount
• Carbohydrates: Approximately 10 grams

benfits: Adds flavor and contains antioxidants that may reduce inflammation and improve heart health.

3-4 cloves garlic:

• Calories: Approximately 13-17 calories
• Protein: Approximately 0.6 grams
• Fat: Negligible amount
• Carbohydrates: Approximately 3 grams

benfits: Enhances flavor and has antibacterial and antiviral properties that may boost the immune system.

2 tomatoes:

• Calories: Approximately 32-40 calories
• Protein: Approximately 2-3 grams
• Fat: Negligible amount
• Carbohydrates: Approximately 7-9 grams

benfits: Rich in vitamins A and C, as well as lycopene, which may reduce the risk of certain cancers.

1 green chili:

• Calories: Approximately 4-6 calories
• Protein: Approximately 0.2 grams
• Fat: Negligible amount
• Carbohydrates: Approximately 1 gram

benfits: Adds heat and contains capsaicin, which may help boost metabolism and reduce inflammation.

1/2 tsp cumin seeds:

• Calories: Approximately 4 calories
• Protein: Approximately 0.2 grams
• Fat: Approximately 0.2 grams
• Carbohydrates: Approximately 0.5 grams

benfits: Adds a nutty flavor and may aid digestion and improve blood sugar control.

1/2 tsp coriander powder:

• Calories: Approximately 4-6 calories
• Protein: Approximately 0.2 grams
• Fat: Approximately 0.2 grams
• Carbohydrates: Approximately 0.9 grams

benfits: Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.

1/2 tsp turmeric powder:

• Calories: Approximately 3-4 calories
• Protein: Approximately 0.1 grams
• Fat: Approximately 0.1 grams
• Carbohydrates: Approximately 0.6 grams

benfits: Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.

1/2 tsp red chili powder:

• Calories: Approximately 4 calories
• Protein: Approximately 0.2 grams
• Fat: Approximately 0.2 grams
• Carbohydrates: Approximately 0.8 grams

benfits: Adds heat and may help boost metabolism and aid in weight loss.

Salt to taste:

• Calories: Negligible amount
• Protein: Negligible amount
• Fat: Negligible amount
• Carbohydrates: Negligible amount

benfits: Enhances flavor and is essential for maintaining electrolyte balance in the body.

2 tbsp vegetable oil:

• Calories: Approximately 240-260 calories (depending on the type of oil)
• Protein: Negligible amount
• Fat: Approximately 28 grams
• Carbohydrates: Negligible amount

benfits: Provides healthy fats and helps cook the ingredients evenly.

Fresh cilantro for garnish:

• Calories: Negligible amount
• Protein: Negligible amount
• Fat: Negligible amount
• Carbohydrates: Negligible amount

benfits: Adds a fresh, herbal flavor and contains antioxidants and vitamins A and K.

Please note that these nutritional values are approximate and can vary based on the specific ingredients used and the cooking method. Additionally, the serving size and the method of preparation can also impact the overall nutritional content of the dish.