Dive into the essence of Somali cuisine with Bariis Iskukaris, a cherished rice dish from Djibouti. This aromatic meal combines basmati rice with tender meat, spices, and vegetables, offering a true taste of the region’s culinary traditions. Bariis Iskukaris, celebrated for its vibrant flavors and rich cultural heritage, is an integral part of Somali cuisine, representing both comfort and festivity. This dish is prepared with a blend of spices that not only enhance its taste but also reflect the historical spice trade influences in the region.
Bariis Iskukaris is a cherished traditional Somali rice dish from Djibouti, deeply rooted in the region's culinary heritage. Known for its aromatic blend of spices like cumin, coriander, and cardamom, it reflects the rich history of trade routes that introduced diverse flavors to the Horn of Africa. This dish is a staple in Somali cuisine, often enjoyed during special occasions and gatherings, embodying hospitality and cultural pride.
Ingredients:
- 2 cups basmati rice, rinsed and soaked for 30 minutes
- 500g lamb or beef, cut into bite-sized pieces
- 2 large onions, thinly sliced
- 3 cloves garlic, minced
- 2 tomatoes, diced
- 2 tablespoons vegetable oil
- 2 tablespoons ghee or butter
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cardamom
- Salt, to taste
- 4 cups water
- Chopped cilantro or parsley, for garnish (optional)
Instructions:
1. Heat vegetable oil and ghee in a large pot or Dutch oven over medium heat. Add sliced onions and sauté until golden brown, about 8-10 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in diced tomatoes and cook for 3-4 minutes until softened.
4. Add meat pieces and cook until browned on all sides, about 5-7 minutes.
5. Incorporate ground cumin, coriander, turmeric, cinnamon, cardamom, and salt. Cook for 2-3 minutes to toast the spices.
6. Drain soaked rice and add it to the pot. Stir well to coat rice with the spices and meat.
7. Pour in water, bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until rice is cooked and liquid absorbed.
8. Remove from heat and let it sit, covered, for 5-10 minutes to meld flavors.
9. Fluff rice with a fork, transfer to a serving platter, and garnish with chopped cilantro or parsley, if desired. Serve hot.
Enjoy the fragrant and flavorful Bariis Iskukaris, a true representation of Somali culinary artistry!
Nutrition Value:
1. 2 cups basmati rice, rinsed and soaked for 30 minutes
- Calories: Approximately 408 kcal
- Carbohydrates: 90 grams
- Protein: 8 grams
- Fat: 0.8 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Minimal
- Minerals: Contains small amounts of iron and magnesium
- Nutritional Benefit: Provides a good source of energy and essential carbohydrates; minimal fat and cholesterol.
2. 500g lamb or beef, cut into bite-sized pieces
- Calories: Approximately 1,100 kcal (lamb) or 1,050 kcal (beef)
- Carbohydrates: 0 grams
- Protein: 75 grams (lamb) or 70 grams (beef)
- Fat: 80 grams (lamb) or 60 grams (beef)
- Sodium: Varies depending on preparation
- Cholesterol: Approximately 220 mg (lamb) or 190 mg (beef)
- Vitamins: Rich in B vitamins, particularly B12
- Minerals: High in iron, zinc, and selenium
- Nutritional Benefit: Excellent source of high-quality protein and essential nutrients; provides important vitamins and minerals, although it is high in fat.
3. 2 large onions, thinly sliced
- Calories: Approximately 92 kcal
- Carbohydrates: 22 grams
- Protein: 2 grams
- Fat: 0.2 grams
- Sodium: 6 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains small amounts of calcium, iron, and potassium
- Nutritional Benefit: Offers antioxidants and vitamin C, which support immune function and overall health.
4. 3 cloves garlic, minced
- Calories: Approximately 13 kcal
- Carbohydrates: 3 grams
- Protein: 0.6 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamins B6 and C
- Minerals: Provides trace amounts of calcium, potassium, and manganese
- Nutritional Benefit: Known for its potential anti-inflammatory and immune-boosting properties.
5. 2 tomatoes, diced
- Calories: Approximately 44 kcal
- Carbohydrates: 10 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C and a good source of vitamin A
- Minerals: Contains potassium and small amounts of iron
- Nutritional Benefit: Rich in antioxidants like lycopene and vitamins that promote heart health and skin health.
6. 2 tablespoons vegetable oil
- Calories: Approximately 240 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Minimal
- Minerals: Minimal
- Nutritional Benefit: Provides essential fats and energy; choice of oil affects health benefits.
7. 2 tablespoons ghee or butter
- Calories: Approximately 216 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 24 grams
- Sodium: 0 mg (for unsalted butter)
- Cholesterol: Approximately 70 mg
- Vitamins: Rich in vitamins A, D, E, and K (ghee)
- Minerals: Minimal
- Nutritional Benefit: Adds flavor and richness; provides vitamins and fats, though it is high in saturated fats.
8. 1 teaspoon ground cumin
- Calories: Approximately 8 kcal
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.4 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and B vitamins
- Minerals: Provides iron, calcium, magnesium, and manganese
- Nutritional Benefit: Adds flavor and has potential digestive and anti-inflammatory benefits.
9. 1 teaspoon ground coriander
- Calories: Approximately 5 kcal
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.2 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and A
- Minerals: Provides iron, magnesium, and calcium
- Nutritional Benefit: Adds flavor and may support digestive health and reduce inflammation.
10. 1 teaspoon ground turmeric
- Calories: Approximately 8 kcal
- Carbohydrates: 1.5 grams
- Protein: 0.2 grams
- Fat: 0.2 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and B6
- Minerals: Provides iron and potassium
- Nutritional Benefit: Known for its anti-inflammatory and antioxidant properties.
11. 1/2 teaspoon ground cinnamon
- Calories: Approximately 3 kcal
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and B vitamins
- Minerals: Provides calcium and manganese
- Nutritional Benefit: Adds flavor and may have antioxidant and anti-inflammatory effects.
12. 1/2 teaspoon ground cardamom
- Calories: Approximately 4 kcal
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.2 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and B vitamins
- Minerals: Provides magnesium, calcium, and potassium
- Nutritional Benefit: Adds a distinctive flavor and may aid digestion and support overall health.
13. Salt, to taste
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies with amount used
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Contains sodium
- Nutritional Benefit: Enhances flavor, but excessive consumption can impact health negatively.
14. 4 cups water
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Essential for cooking and hydrating.
15. Chopped cilantro or parsley, for garnish (optional)
- Calories: Approximately 1 kcal (per tablespoon)
- Carbohydrates: 0.2 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin K and contains vitamin C
- Minerals: Provides calcium and potassium
- Nutritional Benefit: Adds flavor and provides vitamins and minerals, enhancing overall nutritional value.
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