Discover how to make authentic Kurdish Pilaf, a flavorful rice dish featuring tender meat, aromatic spices, and crunchy nuts. This traditional recipe combines savory and sweet elements for a deliciously unique meal that's perfect for any occasion. Explore step-by-step instructions and tips to master this classic Kurdish dish.

Ingredients:

- 2 cups basmati rice

- 1 lb lamb or beef, cubed

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1/4 cup slivered almonds

- 1/4 cup raisins or dried apricots, chopped

- 1/2 cup dried apricots, chopped

- 1 tsp ground cumin

- 1 tsp ground cinnamon

- 1/2 tsp ground turmeric

- 1/2 tsp ground black pepper

- 1/2 tsp salt (or to taste)

- 2 cups beef or chicken broth

- 3 tbsp vegetable oil

- 2 tbsp butter

- Fresh parsley for garnish (optional)

Instructions:

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

Cook the Meat: In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent. Add the minced garlic and cook for another minute. Add the cubed meat, cumin, cinnamon, turmeric, black pepper, and salt. Cook the meat until browned on all sides.

Add Nuts and Fruits: Stir in the slivered almonds, raisins, and dried apricots. Cook for a few minutes until the fruits are slightly softened.

Add Rice and Broth: Add the drained rice to the pot and mix gently to combine with the meat and spices. Pour in the beef or chicken broth and bring to a boil.

5. Simmer: Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the rice is tender and the liquid has been absorbed.

Finish and Serve: Remove the pot from heat and let it sit, covered, for 10 minutes. Fluff the rice with a fork and stir in the butter. Garnish with fresh parsley if desired. Serve warm.

Enjoy your Kurdish Pilaf as a delightful and hearty meal!

Nutritional Values:

Here are the estimated nutritional values and benefits for each ingredient used in the Kurdish Pilaf recipe:

Basmati Rice (2 cups, uncooked):

  - Nutritional Values (per 1 cup uncooked, approximately 185g):

   - Calories: 660

   - Carbohydrates: 144g

   - Protein: 13g

   - Fat: 1g

   - Fiber: 2g

Benefits:

   - Provides energy through complex carbohydrates.

   - Low in fat, making it a good option for a balanced diet.

   - Contains essential amino acids and minimal cholesterol.

Lamb or Beef (1 lb, cubed):

  - Nutritional Values (per 4 oz serving of cooked lean lamb or beef):

   - Calories: 250

   - Carbohydrates: 0g

   - Protein: 25g

   - Fat: 17g

   - Iron: 2.5mg (15% DV)

   - Zinc: 4.2mg (38% DV)

Benefits:

   - High in protein, which is essential for muscle growth and repair.

   - Rich in iron, which supports healthy blood and energy levels.

   - Provides zinc for immune function and cell growth.

Onion (1 large):

  - Nutritional Values (per 1 medium onion, approximately 110g):

   - Calories: 44

   - Carbohydrates: 10g

   - Protein: 1g

   - Fat: 0g

   - Fiber: 2g

Benefits:

   - Contains antioxidants like quercetin, which may help reduce inflammation.

   - Provides dietary fiber for digestive health.

   - Supports cardiovascular health through its compounds.

Garlic (2 cloves):

  - Nutritional Values (per 1 clove, approximately 3g):

   - Calories: 4

   - Carbohydrates: 1g

   - Protein: 0g

   - Fat: 0g

   - Fiber: 0g

Benefits:

   - Contains allicin, which may have antibacterial and antiviral properties.

   - Supports heart health by potentially lowering cholesterol levels.

   - May enhance immune function.

Slivered Almonds (1/4 cup):

   - Calories: 207

   - Carbohydrates: 7g

   - Protein: 8g

   - Fat: 18g

   - Fiber: 4g

Benefits:

   - Rich in healthy fats, particularly monounsaturated fats.

   - Provides protein and fiber, promoting satiety.

   - Contains vitamins and minerals like vitamin E and magnesium.

Raisins or Dried Apricots (1/4 cup):

   - Calories: 108

   - Carbohydrates: 29g

   - Protein: 1g

   - Fat: 0g

   - Fiber: 1g

Benefits:

   - High in natural sugars for quick energy.

   - Contains antioxidants and vitamins like vitamin A (in dried apricots).

   - Supports digestive health with fiber.

Dried Apricots (1/2 cup):

   - Calories: 129

   - Carbohydrates: 33g

   - Protein: 1g

   - Fat: 0g

   - Fiber: 4g

Benefits:

   - Rich in vitamins A and C, which support immune function and skin health.

   - Provides potassium, which is important for heart health.

   - Contains antioxidants to combat oxidative stress.

Ground Cumin (1 tsp):

   - Calories: 8

   - Carbohydrates: 1g

   - Protein: 0.4g

   - Fat: 0.5g

   - Fiber: 0.4g

Benefits:

   - May aid in digestion and improve gastrointestinal health.

   - Contains antioxidants and anti-inflammatory properties.

   - Supports immune function and overall wellness.

Ground Cinnamon (1 tsp):

   - Calories: 6

   - Carbohydrates: 2g

   - Protein: 0g

   - Fat: 0g

   - Fiber: 1g

Benefits:

   - Contains antioxidants that help reduce inflammation and protect cells.

   - May help regulate blood sugar levels.

   - Supports heart health and improves digestion.

Ground Turmeric (1/2 tsp):

   - Calories: 8

   - Carbohydrates: 2g

   - Protein: 0.2g

   - Fat: 0.2g

   - Fiber: 0.7g

Benefits:

   - Contains curcumin, which has potent anti-inflammatory and antioxidant properties.

   - May support joint health and digestion.

   - Helps boost brain function and overall immune health.

Ground Black Pepper (1/2 tsp):

   - Calories: 3

   - Carbohydrates: 1g

   - Protein: 0g

   - Fat: 0g

   - Fiber: 0g

Benefits:

   - Contains piperine, which may enhance nutrient absorption.

   - Provides antioxidants that help combat free radicals.

   - May support digestion and overall metabolism.

Salt (1/2 tsp):

   - Sodium: 1,150 mg

Benefits:

   - Essential for maintaining fluid balance and electrolyte levels.

   - Supports nerve function and muscle contraction.

Beef or Chicken Broth (2 cups):

   - Calories: 15-30

   - Carbohydrates: 1-2g

   - Protein: 1-2g

   - Fat: 1g

Benefits:

   - Adds flavor to dishes with minimal calories.

   - Provides some protein and minerals like sodium and potassium.

Vegetable Oil (3 tbsp):

   - Calories: 360

   - Carbohydrates: 0g

   - Protein: 0g

   - Fat: 40g

Benefits:

   - Provides essential fatty acids for energy.

   - Supports the absorption of fat-soluble vitamins.

Butter (2 tbsp):

   - Calories: 204

   - Carbohydrates: 0g

   - Protein: 0g

   - Fat: 23g

Benefits:

   - Adds rich flavor to dishes.

   - Provides fat for cooking and flavor enhancement.

Fresh Parsley (for garnish):

   - Calories: 5

   - Carbohydrates: 1g

   - Protein: 0.5g

   - Fat: 0g

   - Fiber: 0.5g

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants and may aid in digestion.

Combining these ingredients provides a well-rounded dish that is not only delicious but also packed with various nutrients beneficial for overall health.