Discover the rich flavors of Somali cuisine with this Bariis Iskukaris recipe. This beloved Somali rice dish combines tender meat, aromatic spices, and a medley of vegetables, creating a flavorful and satisfying meal. Perfect for family dinners or special occasions, Bariis Iskukaris brings the taste of Somalia to your kitchen. Learn how to prepare this traditional dish with our easy-to-follow recipe.

Ingredients:

- 2 cups basmati rice

- 1 lb beef or chicken, cut into cubes

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 1 tablespoon ginger, minced

- 2 medium carrots, sliced

- 1 bell pepper, diced

- 1 cup peas

- 2 tomatoes, chopped

- 1/4 cup tomato paste

- 1/4 cup vegetable oil

- 2 cups beef or chicken broth

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground turmeric

- 1 teaspoon ground cinnamon

- 1 teaspoon paprika

- 1/2 teaspoon ground black pepper

- 1 teaspoon salt

- 1 bay leaf

- Fresh cilantro, for garnish

Instructions:

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

Cook the Meat: In a large pot, heat the vegetable oil over medium heat. Add the meat and cook until browned on all sides. Remove the meat and set aside.

Prepare the Aromatics: In the same pot, add the chopped onions and cook until they are soft and translucent. Add the garlic and ginger, cooking for another minute.

Add Spices and Vegetables: Stir in the cumin, coriander, turmeric, cinnamon, paprika, black pepper, and salt. Cook for 1-2 minutes until fragrant. Add the chopped tomatoes, tomato paste, carrots, bell pepper, and peas. Cook for about 5 minutes, until the vegetables start to soften.

Combine Meat and Rice: Return the browned meat to the pot. Stir to combine. Add the beef or chicken broth and bay leaf. Bring to a boil.

Cook the Rice: Add the soaked and drained rice to the pot. Stir gently, then reduce the heat to low. Cover the pot with a tight-fitting lid and simmer for 20-25 minutes, or until the rice is cooked and the liquid is absorbed.

Finish and Serve: Remove the pot from heat and let it sit, covered, for 10 minutes. Fluff the rice with a fork. Garnish with fresh cilantro before serving.

Enjoy your delicious Bariis Iskukaris with a side of yogurt or a fresh salad!

Nutritional values

Basmati Rice (2 cups)

 - Calories: About 365 kcal

 - Carbohydrates: 80 grams

 - Protein: 7 grams

 - Fat: 0.5 grams

Benefits: Provides a good source of carbohydrates for energy. Basmati rice is aromatic and has a low to medium glycemic index, which can be beneficial for maintaining steady blood sugar levels.

Beef or Chicken (1 lb)

 - Calories: About 250 kcal

 - Protein: 26 grams

 - Fat: 17 grams

 - Carbohydrates: 0 grams

Nutritional Values (per 100 grams, cooked, chicken):

 - Calories: About 165 kcal

 - Protein: 31 grams

 - Fat: 3.6 grams

 - Carbohydrates: 0 grams

Benefits: Provides high-quality protein and essential nutrients such as iron (in beef) and lower fat content (in chicken). Essential for muscle repair and overall health.

Onion (1 large, finely chopped)

 - Calories: About 40 kcal

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

Benefits: Contains antioxidants, vitamins (such as Vitamin C), and minerals. Contributes to flavor and has anti-inflammatory properties.

Garlic (3 cloves, minced)

 - Calories: About 149 kcal

 - Carbohydrates: 33 grams

 - Protein: 6 grams

 - Fat: 0.5 grams

Benefits: Known for its potential health benefits, including immune support, anti-inflammatory effects, and cardiovascular health.

Ginger (1 tablespoon, minced)

 - Calories: About 80 kcal

 - Carbohydrates: 18 grams

 - Protein: 1.8 grams

 - Fat: 0.8 grams

Benefits: Provides anti-inflammatory and digestive benefits. Adds a warm, spicy flavor to dishes.

Carrots (2 medium, sliced)

 - Calories: About 41 kcal

 - Carbohydrates: 10 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits: Rich in beta-carotene (Vitamin A), fiber, and antioxidants. Supports vision and overall health.

Bell Pepper (1, diced)

 - Calories: About 31 kcal

 - Carbohydrates: 6 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

Benefits: High in vitamins C and A, antioxidants, and fiber. Contributes to immune health and overall well-being.

Peas (1 cup)

 - Calories: About 81 kcal

 - Carbohydrates: 14 grams

 - Protein: 5 grams

 - Fat: 0.4 grams

Benefits: Good source of protein, fiber, and vitamins A, C, and K. Supports digestion and immune health.

Tomatoes (2 medium, chopped)

 - Calories: About 18 kcal

 - Carbohydrates: 4 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits: Rich in vitamins C and K, antioxidants (such as lycopene), and minerals. Supports heart health and provides a fresh flavor.

Tomato Paste (1/4 cup)

 - Calories: About 82 kcal

 - Carbohydrates: 19 grams

 - Protein: 4 grams

 - Fat: 0.5 grams

Benefits: Concentrated source of tomatoes, providing vitamins, antioxidants, and a rich flavor.

Vegetable Oil (1/4 cup)

 - Calories: About 884 kcal

 - Fat: 100 grams

 - Carbohydrates: 0 grams

 - Protein: 0 grams

Benefits: Adds moisture and helps in cooking. Use in moderation for a balanced diet.

Beef or Chicken Broth (2 cups)

 - Calories: About 10 kcal (varies by type and brand)

 - Carbohydrates: 1 gram

 - Protein: 1 gram

 - Fat: 0 grams

Benefits: Adds flavor and richness to the dish. Provides a small amount of nutrients and is low in calories.

Ground Cumin (1 teaspoon)

 - Calories: About 375 kcal

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 11 grams

Benefits: Adds a warm, earthy flavor. Contains antioxidants and supports digestion.

Ground Coriander (1 teaspoon)

 - Calories: About 298 kcal

 - Carbohydrates: 55 grams

 - Protein: 12 grams

 - Fat: 17 grams

Benefits: Adds a citrusy flavor. Contains antioxidants and can aid in digestion.

Ground Turmeric (1 teaspoon)

 - Calories: About 354 kcal

 - Carbohydrates: 65 grams

 - Protein: 8 grams

 - Fat: 10 grams

Benefits: Known for its anti-inflammatory properties. Contains curcumin, which is beneficial for joint health.

Ground Cinnamon (1 teaspoon)

 - Calories: About 247 kcal

 - Carbohydrates: 81 grams

 - Protein: 4 grams

 - Fat: 1 gram

Benefits: Adds warmth and sweetness. Contains antioxidants and can help regulate blood sugar levels.

Paprika (1 teaspoon)

 - Calories: About 282 kcal

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 13 grams

Benefits: Adds color and a mild spice. Contains antioxidants and vitamin A.

Ground Black Pepper (1/2 teaspoon)

 - Calories: About 251 kcal

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3 grams

Benefits: Adds heat and flavor. Contains piperine, which can enhance nutrient absorption.

Salt (1 teaspoon)

 - Sodium: About 38,000 mg

Benefits: Enhances flavor and preserves food. Use in moderation to manage sodium intake.

Bay Leaf (1 bay leaf)

 - Calories: About 313 kcal

 - Carbohydrates: 75 grams

 - Protein: 7 grams

 - Fat: 7 grams

Benefits: Adds a unique flavor and aroma. Contains antioxidants and has digestive benefits.

Fresh Cilantro (for garnish)

 - Calories: About 23 kcal

 - Carbohydrates: 4 grams

 - Protein: 2 grams

 - Fat: 0.5 grams

Benefits: Adds freshness and flavor. Contains vitamins A, C, and K, and antioxidants.

This combination of ingredients provides a balanced, flavorful, and nutritious dish. The beef or chicken adds protein, while the vegetables and spices contribute essential vitamins, minerals, and antioxidants. The spices not only enhance flavor but also offer health benefits, such as anti-inflammatory and digestive support. The broth and oil add richness and moisture to the dish.