Explore the vibrant flavors of East Africa with this traditional Kenya Pilau recipe. Fragrant rice cooked with a blend of aromatic spices, tender meat, or flavorful vegetables creates a mouthwatering dish that will transport you to the heart of Kenya with every bite.

Here's a recipe for Kenya Pilau:

Ingredients:

 - 2 cups basmati rice

 - 500g boneless meat (beef, chicken, or lamb), cubed

 - 2 onions, finely chopped

 - 4 tomatoes, chopped

 - 1/2 cup vegetable oil

 - 2 tablespoons pilau masala (or a mix of ground cumin, coriander, cardamom, cinnamon, cloves, and black pepper)

 - 1 tablespoon ginger-garlic paste

 - 2 cups beef or chicken broth

 - Salt, to taste

 - Water, as needed

Instructions:

1- Rinse the rice under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain and set aside.

2- In a large pot, heat the vegetable oil over medium heat. Add the onions and cook until soft and translucent.

3- Add the meat to the pot and cook until browned on all sides.

4- Stir in the pilau masala and ginger-garlic paste, and cook for another 2-3 minutes.

5- Add the chopped tomatoes and cook until they break down and form a thick paste.

6- Pour in the broth and season with salt. Bring to a boil.

7- Add the drained rice to the pot and stir to combine. If necessary, add enough water to cover the rice by about 1 inch.

8- Reduce the heat to low, cover the pot, and simmer for about 20 minutes, or until the rice is cooked and the liquid is absorbed.

9- Fluff the rice with a fork and serve hot, garnished with chopped cilantro or parsley if desired.

Enjoy your Kenya Pilau!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients in the Kenya Pilau recipe, per serving:

2 Cups Basmati Rice:

  - Calories: 680 kcal

  - Fat: 1.4 g

  - Carbohydrates: 148 g

  - Protein: 14 g

Benefits: Basmati rice is a good source of energy and provides essential carbohydrates. It's also lower in glycemic index compared to some other rice varieties, which may help with blood sugar management.

500g Boneless Meat (Beef, Chicken, or Lamb):

Beef:

   - Calories: 1200 kcal

   - Fat: 90 g

   - Carbohydrates: 0 g

   - Protein: 100 g

Benefits: Rich in protein, iron, and other essential nutrients. Supports muscle growth and repair.

Chicken:

   - Calories: 550 kcal

   - Fat: 15 g

   - Carbohydrates: 0 g

   - Protein: 100 g

Benefits: Lower in fat compared to beef and provides high-quality protein.

Lamb:

   - Calories: 1200 kcal

   - Fat: 85 g

   - Carbohydrates: 0 g

   - Protein: 90 g

Benefits: Similar to beef in nutrient profile but with a slightly different flavor.

2 Onions, Finely Chopped:

  - Calories: 90 kcal

  - Fat: 0 g

  - Carbohydrates: 22 g

  - Protein: 2 g

Benefits: Adds flavor and antioxidants. Supports heart health and may help regulate blood sugar levels.

4 Tomatoes, Chopped:

  - Calories: 60 kcal

  - Fat: 0.5 g

  - Carbohydrates: 14 g

  - Protein: 2 g

Benefits: Rich in vitamins C and A, potassium, and lycopene. Supports heart health and immune function.

1/2 Cup Vegetable Oil:

  - Calories: 480 kcal

  - Fat: 56 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Adds richness and flavor. Choose a healthy oil and use in moderation to manage calorie and fat intake.

2 Tablespoons Pilau Masala:

  - Calories: 20 kcal

  - Fat: 1 g

  - Carbohydrates: 4 g

  - Protein: 1 g

Benefits: Provides a blend of spices that enhance flavor and offer various health benefits. Spices like cumin, coriander, and cardamom have anti-inflammatory and antioxidant properties.

1 Tablespoon Ginger-Garlic Paste

  - Calories: 15 kcal

  - Fat: 0.5 g

  - Carbohydrates: 3 g

  - Protein: 0.5 g

Benefits: Adds flavor and contains compounds with anti-inflammatory and antimicrobial properties.

2 Cups Beef or Chicken Broth:

  - Calories: 30-60 kcal (depending on fat content)

  - Fat: 1-2 g

  - Carbohydrates: 1 g

  - Protein: 5 g

Benefits: Adds flavor and nutrients. Broth can provide some protein and minerals, depending on how it's prepared.

Salt, to Taste:

  - Calories: Negligible

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

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

Water, as Needed:

  - Calories: 0 kcal

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Essential for cooking the rice and meat, ensuring they are tender and well-cooked.

These values are approximate and can vary based on the specific brands and quantities of ingredients used.